Strength: Press 3×3 Push press 3-3-3 Jerk 2-2-2 WOD: 3 rds 3 min to run 400m then as many hspu’s as possible Rest 3 min Score is total hspu. Scale: hand release push up

Strength: Back squat. 3@70% 1×3@80% 1×3@90% “Grind it out” 50 deadlifts 95/65 50 walking lunges 40 back squats 95/65 40 push-ups 30 front squats 95/65 30 toes to bar 20 push press 95/65 20 athletic burpees 10 thrusters 95/65...

Strength: Bench press or floor press 15 min to find a 1 rm WOD: 4 rds Run 400 3 sets of Cindy

Strength: Snatch 3@70%, 2@75%,1@80%, 1@85%,1@80%,1@75% WOD: 21 power snatches 95/65 21 burpees over the bar 15 ohs 95/65 15 burpees over the bar 9 squat snatches 95/65 9 burpee over the bar

Strength: Clean and jerk 3@70% 2@75% 1@80% 1@85% 1@80% 1@75% WOD: Emom 12 Even: 15 kb swings 53/35 Odd: max reps pull ups

Strength: Muscle ups 3×4-8 We will work low ring progressions if you have not gotten your muscle up yet. WOD: 10-9-8-7-6-5-4-3-2-1 Split jerk 115/75 H.R. Push-up