WOD: Conditioning: Every 2 min AMRAP 2 rounds of 6 hang cleans 135/95 5 push jerks ME Lateral burpees over bar 1 min. rest

WOD: Bent over row 8-8-6-6-4-4 Then: 8 Db muscle snatch 12 bench presses 4 rds Then: 10 FC weighted step ups 30 sec SA front rack wall sit hold 6 rds Extra Optional cyclical work 10 min ez aerobic work of choice

WOD: Conditioning 800 mts run 400 mts row 2 rds Rest 5 min 400 mts run 200 mts ski 2 rds 200 mts run 10 cal bike 2 rds

WOD: Conditioning From 0:00-20:00 Odd Minute 7 cal bike 7 wall balls Even Minute 1 ground to OH 115/75# (2,3,4,5...) So far so on... Clock stops @20:00 Then: @25:00 50 devil presses 50/35#

WOD: Conditioning #1 At ez pace 4 rds of 12 front rack lunges (pick load go UB) 20/14 cal row 12 TTB Conditioning #2 8 min amrap 12 goblet squats 70/55# 24 sit ups

WOD: Swod 1 strict press + 2 push presses + 3 push jerk 7x keep it moderate and focus on technique. Conditioning 200 mts run 400 mts skierg 600 mts row 100 dubs 600 mts row 400 mts skierg 200 mts run

WOD: Swod Front squats 3@70,75 2@80,85 3x1@90 Conditioning 18-15-12-9-6-3 Wall balls 20/14 Box jumps 24/20

WOD: Conditioning “Nate” 20 min amrap 2 ring MU 4 HSPU 8 KB swings 80/55# Scale to pull ups and push ups

WOD: Swod 10 min double unders practice 1- become efficient on singles 2- practice double taps on hips 3- practice singles and dubs transition 4-flight simulator RX DU Skill: 50 dubs 5 wall walks 100 dubs 20 OHS 95/65# 100 dubs 5 wall walks 50 dubs Conditioning EMOM x4 10/7 cal bike Into EMOM x4 3 power snatches (moderate weight) Into EMOM x4 10/7 cal ski Into EMOM x4 2 clean and jerks (moderate weight)

Swod back squats set a 1-2 heavy in 15 min one shot of heavy 20 reps. (Last Week) Conditioning 10 SA hang db clean 50/35# 10 TTB 4 rds Into 10 SA db hang snatch 10 TTB 4 rds