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 retractionWOD:EMOM (18)Min 1: 3 OHS @ 70%Min 2: 50 DUs Min 3: 15/12cal row

21-15-9BurpeesDB snatch Wallball Rest 3min 6 rounds  12 1-arm OH lunge2 rope climbsVarsity: 1-arm DB squat Rest 3min 21-15-9  Box jumpT2BRow for calories 

Flush:200m run200m row10cal bike20m bear crawl20 squats10 hollow rocks Endurance:6 sets of:400m run fast200m slowRest 1min*try to keep all splits the same Barbell Club:A) EMOM (5)5 TnG C&JRest 2min EMOM (4)4 TnG C&J Rest 2minEMOM (3)3 TnG C&J *increase weight each EMOM blockB) front squat 5x3

Skill:A) 4x8 DB rowB) 4x8 floor pressWOD:20min AMRAP 11cal assault bike9 Sandbag squats70m Farmer's walk50 DUs 3 Tire flips100m BW sled drag

Skill: Deadlift10-8-6-4Start at 70% of last weeks singleWOD:4 rounds of3min 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 rounds15 kbs12 Wallball 9 box jumps6 HSPUs Varsity: Kb snatchHeavy Wallball Jump over entire box (12")Strict HSPUs

Happy birthday, Ellorie!!18min AMRAP 6 Power cleans8 Front squats17 box jumpsRest 5min18 Split jerks18 Burpees over bar 18 t2b18 DL18cal bike 18 HSPU18 pull ups18 OH lunge 18 Burpees over bar (yes, again)

Flush:25min cap50 Slamballs 50 sit ups50cal row50sec plank50 step ups50 bicycles 50sec deadhang50 flutter kicks 50 Jump touches 12"50 candle sticks  Endurance: 9x 1:40 row; rest :20sec Barbell Club: A) every 90sec x63-pos snatchB) 5x3 back squatsC) muscle up progressions

skill: A1) 3x10 box dipsB2) 3x8 Aussie pull upsOr rope climb technique Wod:600m Sand bag run50 DUs 40 SDHP 3 Rope climbs2 TGU100m waiter's walk2 TGU 3 rope climbs40 SDHP 50 DUs 600m sandbag run