Strength: Dips 5xE5MOM *Max set each round *Once you break you are done Weightlifting: Deadlift 5xE2MOM Min 1: Max Deadlift 155/225 Min 2: Rest Metcon (Distance) 20 Min Row

Weightlifting: Snatch 5xE2MOM Min 1: Max Snatch 75/105 Min 2: Rest WOD: Helen (For Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Strength: Pull-ups 5xE5MOM Strict Pull Ups *Max set each round *Once you break you are done Weightlifting: Back Squat 5xE2MOM Min 1: Max Back Squats 125/185 Min 2: Rest WOD: Annie (For Time) 50-40-30-20-10 Double-unders Sit-ups RX + double unders GHD sit ups Do not attempt if you are not used to GHD sit ups

Tabata DU Weightlifting: Clean 5xE2MOM Min 1: Max Cleans 95/135 Min 2: Rest WOD: For Time 21-15-9 Bar Facing Burpees Deadlift 155/225

5 Min AMRAP Devils Press Back Squat 6xE2MOM 6×5 @ 5RM 70% +5-10lbs WOD: 4 RFT 25 Weighted Box Step Ups 20/24, 35/50 25 Alt DB Snatches 35/50 *Use 1 DB

Hang Power Clean 12 Min to establish 5RM Work up to a heavy 5 rep WOD: For Time 400M Run 30 WB 14/20 20 T2B 10 Strict HSPU 20 T2B 30 WB 400M Run

Front Squat: 6xE2MOM 5×3 WK 5 3RM @ 70% Add 5lbs each round WOD: 5 Min AMRAP 30 DU 15 DBx1 Goblet Squats 35/50 1 min rest 5 Min AMRAP 15 DBx2 S2OH 35/50 20 DBx1 front rack Reverse Lunges

5×10 Renegade Rows Deadlift 5X5 : 5XE2MOM WK 2 5RM @70% Add 5lbs each round WOD: 5xE3MOM 15 DBx2 Deadlifts 35/50 10 Weighted Sit Ups (1 DB) 5 C2B

Pull-ups : 5 Min EMOM 5-7 Weighted Pull Ups Hang Power Snatch 12 Min to establish 5RM Work up to a heavy 5 rep WOD: 10 Min AMRAP 500M Row 20 Burpee over rower

Metcon (3 Rounds for weight) 10 Min warm up 3xE3MOM 21-15-9 add weight each round WOD: For Time 3 Rounds 10 WB 14/20 10 T2B Then Run 800M Then 3 Rounds 10 DBx1 OHS 35/50 10 Alt Pistols