WOD: Swod 20 min to go for a heavy front squat for the day Conditioning 3 Rounds: 1min. of Alternating DB Snatches (50/35lb.) 1min. of Wall Balls (20/14lb.) 1min. of Rowing For Calories 1min. of Sit-Ups 1min. Rest

WOD: Conditioning: 12.2 as many reps as possible in 10 minutes of: 75/45 Snatch, 30 reps 135/75 Snatch, 30 reps 165/100 Snatch, 30 reps 210/120 Snatch, as many reps as possible

WOD: Skill: rope climbs Beginners- Spend 15-20 min teaching and practicing the rope climb Intermediate- EMOM x 8 perform 1-2 rope climbs RX- EMOMx10 perform Odd: 2 climbs Even: 10/7 cal bike Conditioning: 15min. AMRAP: 1 Deadlift (225/155lbs.) 3 Burpees 5 Toes-To-Bar

WOD: Swod 15 min to set a 2-3 reps heavy for the day, then set a 20 reps max in one shot Ideally add 5-10# to last week number. Conditioning Get as far as possible in 15min... 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Cal Row/ski Wall Balls (20/14# American KB Swings (55/35# Push Ups Alternate every rd on skier and rower

WOD: Swod Push presses 5x3 Conditioning Julian's Birthday 9/20/2000 7 min amrap 9 Toe-To-Bar 20 hang power cleans 75/55# 3 min break 7 min amrap 9 Toe-To-Bar 20 hang power cleans 95/65# 3 min rest 7 min amrap 9 Toe-To-Bar 20 hang power clean 135/95# 3 min rest 2k row

WOD: Swod Front squats 3@80,85 2@90 Conditioning 2 min thrusters 45/35# (bb) 3 min skier cal 2 min thrusters 3 min row cal 2 min thrusters 3 min bike cal

WOD: Conditioning AMRAP in 20 minutes: 6 Deadlifts (225/155lb.) 7 Burpee Pull-Ups 10 hang Kettlebell Snatches 50/35 200 meter Run

WOD: Technique: rope climbs 1- Spent 15-20 min teaching and practicing the rope climb 2- EMOM x 8 perform 1-2 rope climbs Conditioning EMOMx 20 (5 rds) Min 1- 5 power clean and jerks 135/95 Min 2- 12/9 cal bike Min 3- 15 Toe-To-Bar Min 4- 60 dubs

WOD: Swod 15 min to set a 2-3 reps heavy for the day, then set a 20 reps max in one shot Conditioning 100 wall balls 20/14# Perform 8 kB swings 70/55# at the top of every minute, *Start the WOD with swings

WOD: Swod Push press 4x6 reps Conditioning 100 cal row 50 TTB 25 burpees Any order