SKILL WORK: Weighted Pull-ups EMOM 6 minutes 4 weighted pull ups WEIGHTLIFTING: Squat Snatch EMOM 10 minutes 2 Full Snatches at 70% of 1 RM WOD: 10 Rounds for time: 10 Wall ball shots 20/14lb, 10/9′ ft target 200M Run

SKILL WORK: Tabata Single Arm Kettle Bell Walk 24/16KG -alternate every round WEIGHTLIFTING: Snatch Grip Deadlift E2MOM 12 minutes 4 SGDL at 80-85% of 1rm snatch WOD: For Time: 50 Burpee Box Jump Overs 24/20 *Cap 11 minutes*

SKILL WORK: Tabata Alternating Hand Stand Hold/L-sit hold WEIGHTLIFTING: Bench Press E2MOM 10 minutes 5 bench press @ 70% WOD: “1776” AMRAP 17 Minutes 7 Burpee Bar Muscle Up, rx+: Burpee Ring Muscle Up 4 Rope Climbs 76 Double Unders *Scale Burpee bar muscle ups with burpee chest to bar pull ups

SKILL WORK: Ring Dips & Strict Pull Ups EMOM 6 minutes: 5 Ring Dips 3 Strict Pull Ups WEIGHTLIFTING: Overhead Squat E2MOM 12 minutes 5 OHS at 65-70% of 1RM WOD: For time: 800 meter run 4 Rounds of DT, RX+: 5 Rounds 12 Deadlifts, 155/105lbs 9 Hang Power Cleans, 155/105lbs 6 Push Jerks, 155/105lbs…

GYMNASTICS: Pistols Tabata alternating Pistols WEIGHTLIFTING: Back Squat E3MOM 15 minutes 3 rep max back squat WOD: “Scotty” AMRAP 11 minutes: 5 Deadlifts, 315/210 18 Wall Ball shots, 20/14 17 Burpee over bar *Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem…

GYMNASTICS: Bar Muscle-ups EMOM 7 mins 2 chest to bar PU + 1 BMU WEIGHTLIFTING: Hang Power Clean EMOM 10 minutes 2 Hang Power Cleans WOD: AMRAP in 20 Minutes 200M Run 15 Push Ups 100M Uneven Farmer’s Carry

SKILL WORK: Toes-To-Bar EMOM 7 minutes :30s Toes to Bar :30s Rest WEIGHTLIFTING: Deadlift E3MOM for 15 minutes work up to a new 5 rep max deadlift WOD: AMRAP 10 minutes 12 Weighted Step Ups 24/16kg or 50/35lb dumb bell to 24/20 (goblet style hold) 24 Sit-Ups 48 Double Unders