DB Bench press 3×10 “build up” Strict pull-ups 3×10 5 RFT: 15 ring dips 75 DU’s

EMOM x 30 (6 rounds): 1). 9/6 cal. skierg 2). 9 DB front squats 35’s/20’s 3). 9 C2B pull-ups 4). 9/6 cal. bike 5). 9 burpees box jumps 24″/20″

3 RNFT: 10 GHD hamstring curls 20 GHD sit-ups For time: 1000m run 1500m row 2000m bike 1500m row 1000m run

With a running clock: 3 rounds of: 10 KBS’s 70/53 15 HRPU’s Straight into: 5 rounds of: 10 single arm push press 55/35 (5ea. arm) 10 TTB 200m run

KB front squats 3×10 “build up” Single leg RDL double KB’s 3×10 (5 ea. leg) AMRAP x 20 teams of 2: 5 double KB cleans 53’s/35’s 10 front rack KB lunges 53’s/35’s 5 burpees “Relay style”

Every 90sec. x 5 2 split jerks Try to build up to 85-90% 1RM AMRAP x 15: 4 rope climbs 15′ 10 Alt. leg split jerks 135/95 16 cal. row 24′ handstand walk

Every 90sec x 5 sets: 2 power cleans Try to build up to 85-90% 1RM Teams of 2: 40 cal bike 40 DB hang PC 40’s/20’s 40 cal bike 40 TTB 40 cal bike 40 C2B pull-ups

Front squats 5×2 @ 85-90% 1RM 10 RFT: 10 “unbroken” wall-balls 100m run *10 burpees every time you break WB’s*

Every 90 sec. x 5: 1 power snatch 1 squat snatch Try to build up to 85-90% of 1RM of your power snatch WOD: For time: 75 DU’s 30 Power snatches 95/65 75 DU’s

Push press 5 x 2 at 85-90% of 1RM 5RFT: 10 Ring dips 10 cal. row 10 HSPU’s 10 cal. row