Skill: Rope Climb Varsity: A1) 3x12 Evil Wheel A2) 3x:30sec HS Hold WOD: 18-16-14 Deadlift 12-10-8 Bench Press/Floor Press 4-3-2 Rope Climbs/Strict Pull ups

WOD: 6min AMRAP 3 Power Cleans 6 Push Ups 9 Air Squats Skill: Snatch 60%/2 70%/2 75%/2 (80%/1)2

Skill: EMOM(8) 5 Back Squat @ 80% Wod: 5 rounds 60sec to complete 30 KBS Rest 60sec *15 Burpee penalty for every round not completed

Friday Mash-Up E3MOTM x 5 10 Plate G2O 10 Plate Squats 200m Plate Carry Rest 5min 8min AMRAP 3,6,9

Choose your adventure… Endurance: 6 rounds for time of 500m Row 400m Run 2min Rest Flush: 25min AMRAP 20 Slamall 150m Row 10 Box Jump 5 Wall Walk 100m Farmer Carry Barbell Club: A) Snatch: 60%/3, 70%/3, 75%/3, 80%/3, (85%/1)5 B) Front Squat: (80%/3)8 C) Bench Press: 4x10

Skill: EMOM(10) 5 T2B + % Thruster Wod: 4 rounds for time of 21 DU 15 HR Push-Up 9 Deadlift

Skill: A) Clean complex B) 5x2 Split Jerk Wod: 5min to complete 500m Row, then AMRAP of 7 Hang Power Clean 7 Push Press

Skill: Back Squat 75%/2, 85%/1, 80%/2, 95%/1, 90%/2, 103%/1 Wod: 8min AMRAP 8 Medball Clean 8 Burpee

Happy birthday, Chad! Flight Swing-ulator 10-20-30-40-50-40-30-20-10 DU 10 KBS between every set Rest 5min 46cal Row 46 Push Press 46 Deadlift Rest 5min 50 Lunge 30 T2B 50 Lunge

Choose your adventure… Endurance: 1k Row 2min Rest (500m Row, 30s Rest)x2 2min Rest (350m Row, 30s Rest)x3 2min Rest (200m Row, 30s Rest)x4 Flush: 25min AMRAP 10 Burpee 20 Sit-Ups 30 KBS 40 DU 50sec OH Hold Weightlifting: A) Snatch, work up to a heavy 1RM B) C&J, work up to a heavy 1RM C) Back Squat: