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 row WOD: 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 drag Wod: 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 max WOD:  5 rounds 15 Power snatch 95/65 400m Run (20min cap)

2min max DUs Rest :30sec 2min max power snatch (75/55) Rest :30sec 2min max calories on rower  Rest :30sec 2min max air squats  Rest 4min  10min to est. 8 rep back squat @ 24:00 on clock 30 box jumps 30 push ups 30 t2b 30 push ups 30 box jumps

Flush:25min AMRAP  7 plate Burpees  14 sit ups 210m row 27m bear crawl 36 bicycles  Endurance: 25min assault bike E5MOTM-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 dips B) 5x3 wtd. Pull ups or rope climb technique  WOD: 10-8-6-4-2 Power clean and jerk (heavy) Pistols HSPU  *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 retraction WOD: EMOM (18) Min 1: 3 OHS @ 70% Min 2: 50 DUs  Min 3: 15/12cal row