In teams of 2 or 3 2000m row 50 ground to overhead 115/80 100 wallballs 150 kb swings 53/35 200 lunges You may skip around movements and divide reps anyway you like until workload is complete.

Deadlift 3-3-3-3-3 WOD 21-15-9 Deadlifts 225/155 Push-ups Box jumps 24/20

5 sets 3 position snatch (hip,knee,floor) WOD 1k row 50 hang power snatches 95/65

21 min partner amrap 30 Deads 225/155 30 HSPUs 30 Wallballs 20/14 30 Clean and Jerks 135/95 30 Ball Slams 30 Air Squats 30 KB swings 53/35 *One partner works at a time. **One barbell, teams will change their own weights.

Thursday 4 sets: Max Handstand push-ups Max strict pull-ups WOD 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (53/35 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lb) 30 Superman’s 30 Wall Balls (20/14 lb) 30 Burpees 30...

15 min Push jerk + split jerk work from the rack, focus on mechanics. Only increase weight if technique is great. WOD Tabata these DUs Rest 2 min Push press 95/65 Rest 2 min Cal row