Deadlift 3×8 @70% Wod: Amrap x 10:00 5 power cleans 155/105 7 bar facing burpees 9 wall balls 30/20

EMOM x 10 Even: 8 shoulder press 105/75 Odd: 8 toes to bar Wod: For time: 40-30-20-10 KBS’s 53/35 HRPU’s

6:00 EMOM 1 clean DL 1 hang squat clean 1 full squat clean Build to a moderate weight In a 10:00 window 50/35 cal row 25 burpees over the rower With time remaining Establish a 1RM Squat Clean

Squat snatch 1RM Wod: “Amanda” 9-7-5 Ring muscle ups Squats snatches 135/95 Or 9-7-5 C2B pull ups Ring dips Squat snatches

-Bench press 1rm -Max kipping pull ups Wod: 3 RFT: 750m row 50 HRPU’s 25 GHD sit ups

DeadLift 1RM Wod: 21 15-9 reps each of: Deadlift 155/105 Bar facing burpees 400m run

– Strict shoulder press 1rm – Push jerk 1rm Wod: 21-15-9 reps each of: S2OH 135/95 Toes to bar (7:00 cap)

Back squat “Build to a heavy single” For time : Buy in with 150 double unders 50 KBS 53/35 50 box jump overs 24/20 50 wall balls 20/14 Cash out with 150 double unders

EMOM x 6 6 deadlifts 225/155 9 toes to bar On minute 6:00 75 wall balls 30/20 Score is total time to finish, including the 6:00 minutes.

EMOM x 24 1) 15/12 cal SkiErg 2) 15/12 cal row 3) 15/12 cal bike 4) rest Then: 3 rounds of: (NFT) 20 back extensions 20 ghd sit ups or 30 abmat sit ups