Thursday Flush Pick one of the following: 5k Run 25min Tire Drag 5k Row (50DU every 5min) 25min Assault Bike (50DU every 5min)

Skill: 4 rounds A1) 30sec max Assault Bike A2) 10-15 GHD Sit-Ups A3) 30sec Handstand Hold Wod: 10min AMRAP 10 KBS 10m OH Lunge 10 Box Jump

Skill: 2-Position Snatch Wod: 15min AMRAP 15cal Row 15 Pull-Ups 30 DUs

Skill: EMOM(10) 3 Front Squats Wod: "The Chief", 5 rounds 3min AMRAP -3 Power Clean -6 Push-Ups -9 Squats 1min Rest

Friday Mash-Up EMOM(10) E: 15/12cal Row O: 10 Thrusters Rest 3min 12min AMRAP 10 DB/KB Snatch 8 T2B 6 Pistols 4 HSPU 200m Run Rest 3min 15-12-9 Hang Power Clean Wtd Lunge 70m Farmer Walk

Wod: 25min AMRAP 70m Waiter's Carry 350m Row 45sec Plank 15m BW Sled 15sec L-Sit Skill: Mobility

Skill: A1: 4x8 DB Row A2: 4x15 Back Extension A3: 4x8 Ring Dip Wod: 5 rounds 35 DU 2 Rope Climb 10 Burpee

Skill: Hang Snatch technique Wod: for time 50 Wallball 25 Box Jump Over 35 Wallball 20 Box Jump Over 20 Wallball 15 Box Jump Over 5 Wallball 10 Box Jump Over