TEAM WOD OF 2 2000 ROW ( I GO YOU GO) 60 DBS CLEAN #20/15 (I GO YOU GO) 1000 MT RUN ALL TEAM (1 MEMBER WITH 1 PLATE #20/15)

WL E2mom x 12’ 6 P.SNATCH #40/25 + 6 HSPU WOD 3 RNDS FOR TIME (CAP 14’) 8 PULL UPS 30 HANG POWER SNATCH 40/25 EV TIME DROP BB: 4 LAT BURPEES

Team of 2 Amrap 25 20 medball clean 20/14lb 30 du/60 su 20 lunges I go you go

MIDLINE 3 SET: 10 TTB STRICT/ 10 K2C STRICT 10 GHD SIT UPS 12 KIPPING TTB/ 12 KIPPING K2C REST AS NEEDED BTW EXERCISES - WOD AMRAP 12’ -BUY IN- 20 OHS 40/25 THEN 20 DEADLIFT #60/45 15 LATERAL BURPEES OVER THE BAR 10 STOH

UPPER BODY STRENGTH 5 SET OF: 5 BENCH PRESS #HEAVY CLIMBING 5 BB ROW #LIGHT WEIGHT WOD 4 RNDS (11’ CAP) 10 P.CLEAN #50/35 10 B.SQUAT 12 PULL UPS /14 RING ROW

WEIGHTLIFTING CONDITIONING ALT EMOM 15’ 6 HANG P.SNATCH #50/35 6 HANG SQUAT SNATCH 6 P.SNATCH 6 SQUAT SNATCH 1’ REST WOD FOR TIME (12’ CAP) 100/80/60/40/20 DU (SU x 3) EVERY SET: 200 RUN

TEAM WOD 3 rnds 1000MT ROW 20 DBs THRUSTERS 20/10 6 BAR MU/8 C2B/10 PULL UPS/12 RING ROW

GYMNASTIC CONDITIONING EMOM 12’ 30’’ ME HSPU/30’’ ME PUSH UPS 1’’ ME BURPEES 2’ REST WOD 4 RNDS (15’) 12 DX KB SNATCH#24/16 12 SX KB SNATCH 20 BOX JUMP

WL EVERY 1’30’’ X 15’ 1 SQUAT CLEAN + 3 JERK (ANY STYLE) #MEDIUM CLIMBING WOD  21/15/12/9/6/3 (14’ cap) F.SQUAT #60/40 LATERAL BURPEES

ACCESSORY 5 SET OF: 5 TEMPO BB GOODMORNING #LIGHT WEIGHT 5X5X + ME BAND GOODMORNIG #FAST PLANK WITH PLATE #HEAVY WEIGHT ME V-UPS/ SIT UPS REST AS NEEDED WOD ( CAP 14’) 10/8/6/4/2 GTO 50/35 14 TTB/18 K2C 30 DU/60 SU