Partner WOD: 5 RFT: 400m Bumper Carry (25/15lbs) 15 Synchronized Burpees to Plate 36 KB Swings The run is with your partner, the kb swings may be divided anyway with partner.

Thursday Strength: Turkish Get Up (10 each side) WOD: 50 Air Squats 40 Sit ups 30 Push Ups 20 burpees 10 wall walks Elite: 50 pistols instead of air squats,50’ handstand walk instead of 10 wall walks

Strength: Clean Complex – Build to HS Power Clean + High Hang + 2 Jerks WOD: 5 minutes as many C&Js as possible.  *There is no rx weight for this wod. You choose the weight and your score is your total pounds lifted.

Partner WOD: “Saved by the Barbell” 4 Rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots 1 minute of deadlifts 1 minute of med-ball sit-ups 1 minute of hang power cleans Men: 20-lb. ball, 115-lb. deadlifts and...

Push Press- 1RM WOD: 4 RFT Row 400m 20 Ball Slams 30/20 Rest 2 min after each round

Strength: Snatch – 70%x3, 75%x2, 80%x2 WOD: 21-15-9 Snatch 95/65 C2B Pull Ups *scale up with bar muscle ups *scale down with regular pull-ups or jumping pull-ups