Warm-up: For Quality, 3 rounds 10 Kang Squats 10 OH Plate Squats 10 Broad Jumps Weightlifting: Overhead Squat Overhead Squat (5 x 5@ 75%) WOD: For Time 21-18-15-12-9-6-3 Ring Dips OHS 75/115 RX start with 15 RX+ Start with 21

EMOM for 10 minutes Even: 15-20 Hollow Rocks Odd: 15-20 Superman Weightlifting: Snatch Snatch (10 EMOM 3 snatches 75%) WOD: Jackie (For Time) 1000m Row 50 Thrusters, 45# 30 Pull-ups

Warm-up: Split Jerk Drills Weightlifting: Jerk Complex Jerk Complex (5 x 2 Push Jerk +2 Split Jerk 75-85%) WOD: Diane (For Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

Weightlifting: Back Squat Back Squat (5, 3, 1) 5@80% 3@90% 1@95% WOD: For Time 600 Meter Run 50 Air Squats 40 Burpees 50 Air Squats 600 Meter Run

EMOM for 10 minutes of: 5 Burpee Broad Jump Weightlifting: Clean Clean (5x 1 pull+1 hang+1 clean @75%) WOD: AMRAP in 9 minutes of: 12 DB Hang Clean 35/55 9 Toes to Bar 6 Burpee Box Jump Overs 20/24

Warm-up: Good Mornings (3 x 7) Spend extra time warming up posterior chain, use PVC or bar with no weights. Weightlifting: Deadlifts 5 x 5 @ 75%+ Deadlifts WOD: For Time 1k row 1k run 30 Toes to Bar

Warm-up: Turkish Get Up Turkish Get Up (5×1) EMOM: Cleans Clean (10 EMOM 3 Cleans @75%) WOD: 4 Rounds for Time 100 M Farmers Carry Mixed Weight 20 DU 10 Front Squat 85/115, 105/135

Weightlifting: Press Complex 5 x 2 Push Press + 2 Push Jerk @ 75-85% of your 1 rep max WOD: 5 Rounds for Time 12 Deadlifts at 105/155 9 Hang Cleans 6 Shoulder to Overhead 400 M Run after each round