Strength Barbell Good mornings 5*8 Partner wod 800 meter run then 3 Rounds 20 front rack lunges 115/75 30 Burpees 40 wallballs 30/20 then 800 meter farmer carry 50/30

Strength Snatch pulls 4*4 Full Snatch 5*3 Conditioning 21-15-9 Power snatch Calorie ride 4 rounds 50 double unders 12 toe to bar

Strength deadlifts 2*8@75 2*5@85 3*1@100 Conditining 5 Rounds for Time: 600 meter Run 40 Russian Kettlebell Swings 50/36 20 Air Squats

skill/strength 3 rds 8 HSPU ( strict) 50 hollow rocks 10 ring dips conditioning For Time 33-27-21-15-9 reps of: Thrusters (95/65 lb) Chest-to-Bar Pull-Ups Time Cap: 20 minutes

Strength Front Squats 2*5 2*3 3*1 Conditioning 3 rounds 15 Power cleans 115/85 45 Double unders15 Push Jerks 115/85 45 Double unders

Strength EMOTM for 12 mins 1 Power Snatch 1 OHS 18 minute AMRAP 6 Renegade rows 50/25 12 Front Rack lunges 115/85 24 Sit-ups 48 Double Unders one partner works one rides 20/15 calories or you can run 400 meters

Strength deadlifts 5*3 Hansen 5 rounds for time of:30 kettlebell swings30 burpees30 GHD sit-ups Rx 70/53

skill/strength 3 rounds 10 toe to bar 30 Hollow rocks 15 v- ups 30 Russian twists 15 sit ups 20 kB side obliques Conditioning 3 Rounds for Time 20 Wall Ball (30/20 lb) 20 Power Cleans (135/95 lb)

skill/Strength Push Press 3*3 Push Jerk or (Split Jerk)4*2 (work up to 90 to 95%) Conditioning For Time 20-16-12-8-4 reps Bench Presses (185/115)Calorie Rowghd sit up

Strength Overhead Squats 5*3 ( 1st rep paused at the bottom 3seconds ) Conditioning amrap in 15 minutes of: 15 Box Jump Overs (24/20 in) 10 Devil Presses 50/25 5 Snatches 115/85