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

Strength: Strict press 3×5@65% 5@75% 5@80% WOD: 5 rds 30 seconds thruster 95/65 30 seconds rest 30 seconds lateral burpee over bar 30 seconds rest 30 seconds kettlebell swings 53/35 30 seconds rest

Strength: Back squat 1 @ 90% 20 @ 60-70% 1 @ 95% 10 @ 70-80% WOD: 3 rds Run 400m 25 wallballs Rest 1 min

Strength: 1 1/4 front squats 4×5 WOD: 9 thrusters 95/65 9 toes to bar 50 mountain climbers 18 thrusters 95/65 18 toes to bar 50 mountain climbers 9 thrusters 95/65 9 toes to bar