WOD: 5 RFT 15 Deadlift (60/42.5) 15 Pull Ups 15 DB Bench Press (22.5/15) 15 Cal Row Rest: Into For Time 50 – 40 – 30 – 20 – 10 Double Unders Sit Ups (Feet hooked under DB)

Strength: Every 3:00 x 4 6 Front Squats Working at 72% of your 1 Rep Max. WOD: 4 RFT 400m Run 15 Hang Power Cleans (42.5/30)

WOD: AMRAP in 25 20 Stretcher Push Press (20/15) 15 Box Jump Overs (24/20) – Each 40 Cal Ski 100ft Plate Pinch Carry (20/15) - Each

Cardio: Engine Room 5:00 minute Ski @ 28 – 32 SPM 5:00 minute Row @ 22 – 24 SPM 5:00 minute Bike @ 75 – 80 RPM WOD: For Time 15 Snatches (60/42.5) 800m Run 15 Snatches (60/42.5)

Lifting: 12 minutes 1 Clean + 1 Jerk + 1 Front Squat + 1 Jerk Increase the load 5 - 7 sets WOD: 3 RFT 500m Row 8 Handstand Press Ups 12 Front Squats (70/45) 10 Chest to Bar Pull Ups

WOD: 7:00 on / 3:00 off x 3 50ft KB or DB Farmer Carry (32/24) 12 Toes to Bar 15 Burpees Over Bar 10 Power Cleans (50/35)

Strength: Every 3:00 x 4 6 Bench Press Working at 72% of your 1 Rep Max. WOD: AMRAP in 15 12 DB Hang Snatches 10 WBS 15/12 Cal Row

WOD: For Time 3 x 8 minute intervals with 2 minutes rest between sets 1 – 1 – 2 – 3 – 5 – 8 – 13 – 21 Deadlift (42.5/30) Lateral Burpees Over Bar Hang Power Cleans (42.5/30) Lateral Bar Hops Push Press (42.5/30) If you finish the 13 before the 8 minutes you earn extra rest

Strength: Every 3:00 x 5 8 Front Squats Working at 68% of your 1 Rep Max. Practice: 10:00 minutes Handstand Walk Practice or Mobility WOD: 5 Rounds For Quality 6 Snatches (50/35) 25ft Handstand Walk (4 Wall Walks) 15/12 Cals on Erg

WOD: AMRAP in 21 mins 20 Cals Bike 40 Toes To Bar 60 Double Unders Every 3:00 starting at 0:00 both partners perform 20 Reverse Lunges

Cardio: Engine Room 5:00 minute Erg of Choice 10:00 minute Erg of Choice 5:00 minute Erg of Choice Must use all 3 Ergs. Row @ 22 – 24 SPM / Ski @ 28 – 32 SPM / Bike @ 75 – 85 RPM WOD: AMRAP in 7 mins 10 DB STOH (22.5/15) 15 Sit Ups 10 Box Jump Overs (24/20)

WOD: For Time 30 Power Cleans (50/35) 800m Run 30 Power Cleans (50/35) Rest 5 minutes AMRAP in 20 mins: 6 HSPU 12 Burpees Over Bar 14 Russian KBS (32/24) 500m

Strength: Every 3:00 x 5 8 Bench Press Working at 68% of your 1 Rep Max. WOD: 4 RFT 100ft Farmers Carry (32/24) 12 Toes to Bar 10 Goblet Squats (32/24) 20/16 Cal Row

Lifting: 12 minutes 1 Clean Pull + 1 High Hang Clean + Low Hang Clean + 1 Jerk Increase the load 5 sets WOD: AMRAP in 6 mins 15 DB Snatches (22.5/15) 8 C2B Pull Ups 200m 10 Burpees 3:00 Rest x 3

WOD: AMRAP in 25 mins 400m Run 20 Walking Lunges 15 DB Hang Power Cleans (22.5/15) 20 Sit Ups 15 Box Steps (24/20”)

Strength: Every 3:00 x 5 10 Front Squats Working at 65% of your 1 Rep Max. WOD: For Time 75 Press Ups 50 Power Snatches (42.5/30) 25 Ring / Parallel Dips

WOD: AMRAP in 7 mins 1 Shuttle Run (Each) 2 WBS (9/6) 3 Power Cleans (70/47.5) 4 Lateral Burpees Over Bar Each round add 1 shuttle run each 3:00 Rest between sets x 3

Cardio: Engine Room 600m Ski or 1200m Bike 1:00 Rest 500m Ski or 1000m Bike 1:00 Rest 400m Ski or 800m Bike 1:00 Rest 300m Ski or 600m Bike 1:00 Rest 200m Ski or 400m Bike 1:00 Rest 100m Ski or 200m Bike WOD: AMRAP in 12 12 Box Jumps (24/20) 250m Row 12 Toes To Bar

Strength: Every 3:00 x 5 10 Bench Press Working at 65% of your 1 Rep Max. WOD: For Time 30 Thrusters (50/35) 500m Row 30 Thrusters (50/35) 500m Row

Lifting: 12 minutes 1 Low Hang Clean + 1 Clean + 1 Jerk + 1 Jerk Increase the load 5 – 7 sets WOD: For Time 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1: Hang Power Snatches (35/20) 30 Single Unders 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1: Shoulder Press (35/20) 30 Single Unders