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Skill Medley: 8min each A) 50' Yoke (alternating with partner) B) Muscle-Up Progression C) TGU (work to heaviest possible) Wod: 15min AMRAP of 2 Rope Climb 15 Slamball Squat 100m Plate Pinch 35 DU

Skill: Front Squat 5/75%, 5/80%, 5/85% Wod: 4min AMRAP 8 Power Clean 4 Box Jump Rest 3min and repeat

Skill: EMOM (7) 5 Strict Press WOD: In partners complete, 3 rounds of: 30 Pull Ups 30 Partner Burpees 30 Partner Wallballs

Friday Mash-Up 800m Run 30 Wallball 30 SDHP 600m Run 20 Wallball 20 SDHP 400m Run 10 Wallball 10 SDHP Rest 4min 5 rounds of: 1 Rope Climb 5 C&J Rest 4min 50 Sit-Up 500m Row 50 Sit-Up

Flush: 25min AMRAP 30 Flutter Kick 20 Slamball 100m Sandbag Carry 20cal Row 30 Bicycle Endurance: 2 rounds for time of 800m Run 2mi Bike 1k Row Barbell Club: A) Squat Clean: work up to heavy double B) Split Jerk: work up to heavy single c) Overhead Squat: 4x3

Skill: 8min each for skill practice A) 30 Tire Flips for time B) Pistols/HSPU C) Muscle-Up progression Wod: for time, in teams of 3 1mile Burden Medley - Sled Drag - Farmer Walk - Front Rack Hold

Skill: Back Squat 2x20 @ 50% Wod: 21-18-15-12-9-6-3 KBS T2B Push-Up

Flush: 25min AMRAP 200m slamball run 20 step ups holding slamball 20 slamball shots Must complete whole round without setting slamball down or 20 Burpee penalty Endurance: Rowing 9 rounds of 1:40 Row, 20sec Rest Barbell Club: A) 7 sets of 3-pos snatch (High hang, Hang,

Skill: 10min at each station 1) Handstand variations 2) Muscle-Up progressions 3) AMRAP of: 10cal Assault Bike 10 Hip Extension 1min Plank Wod: 12min AMRAP of 5 Dip 15m Bear Crawl (or HS Walk) 3,6,9,