AMRAP (8min) 8 SDHP 8 Push Ups 8 t2b 8 Box Jumps Rest 5min EMOM (7min) Power Clean Hang Squat Clean Front Squat Thruster Or Power Snatch Hang Squat Snatch Snatch Balance OHS Rest 5min 50 Pistols 50 Burpees 50 Tire Flips

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Skill: A1) 3x10 KB Clean and Jerk A2) 3x5 Muscle Up Progressions WOD: 15min AMRAP in partners P1: 20/15 Cal Row P2: AMRAP of --5 HSPUs --3 DL (heavy) --1 rope climb

Skill: Front Squat (3/65%)4 Wod: 5 rounds of 3min sprint AMRAP of - 2 Shuttle Run - 8+2 Burpee - Max KBS in remaining time Rest 1min

Skill: Every 90sec for 7 1 Strict Press 2 Push Press 3 Split Jerk Wod: for time, in partners 140 DU 100m Back Rack Lunge 60 T2B 120 DU 80m Back Rack Lunge 40 T2B 100 DU 60m Back Rack Lunge 20 T2B

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Skill: Muscle-Up Progressions Wod: 2 rounds for time of 200m Run 30 Wallball 200m Run 30 DB Snatch 200m Run 30 HR Push-Up 200m Run 30 Box Jump 200m Run 30 DU 200m Run 30 Sit-Up

Strength: Front Squat 3/75%, 3/85%, 3/95% Wod: 4min AMRAP of 5 OHS 95/65 3 Pull-Up Rest 3min 4min AMRAP of 4 OHS 115/75 4 Pull-Up Rest 3min 4min AMRAP of 3 OHS 135/85 5 Pull-Up

Skill: EMOM (4) 3 Strict Press EMOM (4) 2 Push Press EMOM (4) 1 Split Jerk Wod: In partners, alternating movements for 14min 6 Burpees 7 DB Push Press 8 Front Rack Lunge 9 KBS 10 Cal Row

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