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

21-15-9Burpees DB snatch  Wallball  Rest 3min  6 rounds  12 1-arm OH lunge 2 rope climbs Varsity: 1-arm DB squat  Rest 3min  21-15-9  Box jump T2B Row for calories 

Flush:200m run 200m row 10cal bike 20m bear crawl 20 squats 10 hollow rocks Endurance: 6 sets of: 400m run fast 200m slow Rest 1min *try to keep all splits the same Barbell Club: A) EMOM (5) 5 TnG C&J Rest 2min  EMOM (4) 4 TnG C&J  Rest 2min EMOM (3) 3 TnG C&J  *increase weight each EMOM block B) front squat  5x3

Skill:A) 4x8 DB row B) 4x8 floor press WOD: 20min AMRAP  11cal assault bike 9 Sandbag squats 70m Farmer's walk 50 DUs  3 Tire flips 100m BW sled drag

Skill: Deadlift10-8-6-4 Start at 70% of last weeks single WOD: 4 rounds of 3min AMRAP  1,2,3,4

Skill:A) 3 snatch grip PP + 1 OHS (8min) B) 10min to work up to a heavy 3 rep OHS  WOD: 4 rounds 15 kbs 12 Wallball  9 box jumps 6 HSPUs Varsity:  Kb snatch Heavy Wallball  Jump over entire box (12") Strict HSPUs

Happy birthday, Ellorie!!18min AMRAP  6 Power cleans 8 Front squats 17 box jumps Rest 5min 18 Split jerks 18 Burpees over bar  18 t2b 18 DL 18cal bike  18 HSPU 18 pull ups 18 OH lunge  18 Burpees over bar (yes, again)

Flush:25min cap 50 Slamballs  50 sit ups 50cal row 50sec plank 50 step ups 50 bicycles  50sec deadhang 50 flutter kicks  50 Jump touches 12" 50 candle sticks  Endurance: 9x 1:40 row; rest :20sec Barbell Club: A) every 90sec x6 3-pos snatch B) 5x3 back squats C) muscle up progressions

skill: A1) 3x10 box dips B2) 3x8 Aussie pull ups Or rope climb technique  Wod: 600m Sand bag run 50 DUs  40 SDHP  3 Rope climbs 2 TGU 100m waiter's walk 2 TGU  3 rope climbs 40 SDHP  50 DUs  600m sandbag run