Wod: 10min AMRAP 7+1 KBS 50m Shuttle Run 30 DU SKill: A) EMOM(5) 2 Snatch Balance B) EMOM(6) 2-Position Snatch C) EMOM(7) 2 Back Squat @ 75%

Skill: EMOM(10) E: 3x8 Max Height Wallball O: 3x 5-10 Strict Chin-Up Wod: for time, with a partner 30 G2O (115/65) 30cal Row (each) 20 G2O (135/85) 20cal Row (each) 10 G2O (155/105) 10cal Row (each)

Friday Mash-Up Tabata x4 Mountain Climbers Air Squats No-Push-Up Burpees Plate G2O Rest 3min EMOM(12) Min1: 5 Strict Pull-Ups or 3 Bar Muscle-Ups Min2: 10 Hang Snatch Min3: 15 Wallball Rest 3min 3-6-9-6-3 of Strict T2B TGU Wallwalks

Choose your adventure

Skill: 3x8 OHS Wod: 6min to complete 800m Run, then AMRAP 8 DL (135/95) 8 Burpee Rest 3min 5min to complete 600m Run, then AMRAP 6 DL (185/125) 6 Burpee Rest 3min 4min to complete 400m Run, then AMRAP 4 DL (225/155) 4 Burpee

Skill: Push Press, 3x10 Wod: for time 100 DU 15 Pull-Ups 30 Push-Ups 80 DU 12 Pull-Ups 24 Push-Ups 60 DU 9 Pull-Ups 18 Push-Ups

Skill: 4 Front Squat + 8 Back Squat 4 sets @60% of BS 1RM Wod: 5 rounds for time of 5 Thruster 10 SDHP 15 Box Jump

Friday Mash-Up 3 rounds of: 500m Row 15 Push Press Rest 3min 5-10-15-20 Wallball T2B Rest 3min "Helen", 3 rounds of: 400m Run 21 KBS 12 Pull-Ups

Choose your adventure

Skill: Rope Climb technique (**long sock required, bring it!) Legless for varsity Wod: 5 rounds for time of 20 KB/DB Snatch 35 DU 20 Medball Clean