Strength: Back Squat 2-3 warmup sets 5@65% 5@75% 5@85% WOD: AMRAP 10 7 front squats 135/95 7 pullups Comp use 155/105 , and c2b pullups

Strength: Strict press: 2-3 warm up sets 5@65%, 5@75%, 5@85% WOD: 4 rounds: 4 minute AMRAP: 7 shoulder to overhead 115/75 7 pull-ups 7 box jumps 24/20 Rest 1 minute between AMRAP Pick up where you left off when next AMRAP starts.

Strength: 3 position snatch x 5 sets WOD: 20 minutes Even min: 10 hang squat cleans 95/65 Odd min: 2 muscle ups *scale mu’s with 5 pullups/5 dips

Skill: Hspu 3×10 Strict pullups 3×10 Wod: 3 rds 30 seconds toes to bar 30 seconds rest 30 seconds du’s 30 seconds rest 30 seconds dynamic or clapping push-ups 30 seconds rest

Strength: 5 sets of 3 position clean + 1 jerk WOD: 10 clean & jerks 135/95 Run 400m 8 clean & jerks 135/95 Run 400m 6 clean & jerks Run 400 m 4 clean & jerks Run 400m 2 clean & jerks Run 400 m

“14.5”