Filthy 50 For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/35 50 Supermans 50 Wall ball shots, 20/14 50 Burpees 50 Double unders

Run 1 mile for timeRest a minimum of 5 minutes Then run a 400 max effort! Strength: Build to a heavy snatch for the day *as always only go as heavy as great technique will allow!

Monday *this week we will be testing some benchmarks before we complete the strength. “Helen” 3 rds 400 run 21 kb swings 53/35 12 pull-ups Strength Back squat 3×3@85% 5×1@90%

Friday OHS Find a 1 rep max Then Find a 10 rep max WOD Choose your own adventure! (Pick one of the following three WODs.) Isabel 30 snatches 135/95 Randy 75 snatches 75/55 Amanda 9-7-5 Squat snatches 135/95 Muscle ups

30 hspu 30 strict pull-up WOD 3 rounds EmoM Min 1 – 5reps of 4sec descent goblet squat 53/35 Min 2 – kb sdhp 53/35 Min 3 – 20 sec handstand hold Min 4 – toes to bar Min 5 -rest