Skill:1rm front squat WOD: 3min AMRAP  3 power cleans 135/95 6 box jumps Rest 2min  3min AMRAP  4 power cleans 115/75 8 box jumps  Rest 2min  3min AMRAP  5 power cleans 95/65 10 box jumps  *Varsity: squat cleans/box jump overs

Happy bday, Rachel! Skill:  EMOM (7) 3 strict press (same weight as last week) WOD: 16min AMRAP alternating In partners,  1,2,3,4

Endurance 5k row or run Flush  25min AMRAP  15cal row 15 slamballs  15 sit ups 15m bear crawl :30sec 1-arm OH (each side) Barbell Club  A) 5 sets of power clean Hang squat clean  Split jerk  B1) 5x3 Back squat @70% B2) 5x3 wt pull up

SkillWith a running clock, 800m run for time @ 5:00,  max kb c&j in 2min (1min per side) WOD  800m farmers walk *5 push ups each time you set them down *don't sandbag the weight!

StrengthFront squat 5/85% 3/90 1/95 WOD  5 rounds of: 2min AMRAP  1,2,3

SkillEMOM (7) 2 Strict press (build) WOD  In partners,  30 power cleans (heavy) 60 Wallball  20 power cleans 50 Wallball  10 power cleans  40 Wallball  *PC must be performed alternating singles *partner holds plank during WBs

E3MOTM x4 15 KBS 3 shuttle runs 15 Wallballs  Rest 4min 100 DUs 15 OHS 30 DB snatch 45sec L-sit 30 DB snatch 15 OHS 100 DUs  Rest 4min 3 rounds of: 200m Sled drag 20 SA DB Push press 20 DL (135/95)

Flush: 25min AMRAP  10 Burpee slamballs  15 air squats 20 atomic sit ups 30 mtn climbers  40m farmers walk (heavy) 50 single unders Barbell Club: A) 10min to work to a heavy snatch B) 10min to work to a heavy C&J C) 10min to 3rm back squat  Endurance: 3 rounds  50cal row 400m run 30cal bike

Skill:A) 500m row for time B) muscle up progressions WOD:  800m run 50m lunge 4 rope climbs 600m run 40m lunge 3 Rope climbs 400m run 30m lunge 2 rope climbs

Skill:A) 500m row for time (for you, Marsha) B) muscle up progressions WOD:  800m run 50m lunge 4 rope climbs 600m run 40m lunge 3 Rope climbs 400m run 30m lunge 2 rope climbs