E3MOTM x4 7 hang cleans  2 shuttle runs 7 Push press Rest 3min 4 rounds  20 Kbs 16 DB step ups 12 pull ups  Rest 4min 15-12-9 Hspu Front squat 

Flush: 25min AMRAP 400m row 30 weighted sit ups 20 slamballs  10 Burpees Endurance: 3 rounds of: 800m run (rest 2min) 600m run (rest 90sec) 400m run (rest 1min)Barbell Club: A) every 90sec x6 Power clean Hang power clean 2 Front squat  Push press Split jerk B1) 5x 3rep pendlay row  B2) 5x 3rep bench press/floor press C) muscle

Skill: A1) 4x5-8 box dips A2) 4x8 supine ring rowWOD: 3 rounds 1min each round Assault bike Wallball  Box jump overs SA DB PP (:30sec each side) DUs Rope climbs Rest 1min

Skill:800m power dragWod: 5min AMRAP  2 t2b 4 Burpee over bar  6 DL (60%)Rest 2min 4min AMRAP  4 t2b 4 Burpees over bar  4 DL (70%)Rest 2min 3min AMRAP  6 t2b  4 Burpees over bar  2 DL (80%)

Skill: 10rep OHS 3 sets to build to a maxWOD: 5 rounds15 Power snatch 95/65400m Run(20min cap)

2min max DUsRest :30sec2min max power snatch (75/55)Rest :30sec2min max calories on rower Rest :30sec2min max air squats Rest 4min 10min to est. 8 rep back squat@ 24:00 on clock30 box jumps30 push ups30 t2b30 push ups30 box jumps

Flush:25min AMRAP 7 plate Burpees 14 sit ups210m row27m bear crawl36 bicycles  Endurance:25min assault bikeE5MOTM-10 push ups Barbell Club:A) 7 sets (working up)2-pos snatch (floor, hang)B) 4x3 OHS @ 70%C) MU progressions

Skill:A) 5x8 ring dipsB) 5x3 wtd. Pull ups or rope climb technique WOD:10-8-6-4-2Power clean and jerk (heavy)PistolsHSPU *1 rope climb every 2min 

Strength: 6x6 deadlift (75-80%)WOD: 4min max burpee box jumps 3min max Wallballs 2min max SDHP 1min max pull ups

Skill:A1) 4x3 BTN push press A2) 3x12 banded scap retractionWOD:EMOM (18)Min 1: 3 OHS @ 70%Min 2: 50 DUs Min 3: 15/12cal row