Benchmark WOD: “Josh” 21 Overhead Squats (95/65 lb)  42 Pull-Ups  15 Overhead Squats (95/65 lb)  30 Pull-Ups  9 Overhead Squats (95/65 lb)  18 Pull-Ups

Double Chipper 50 deadlifts 135/95 40 box jumps 24/20 30 pull-ups 20 squats (front OR back)135/95 10 shoulder to overhead 135/95 Rest 5 MIN 50 air squats 40 hand release push-ups 30 hang power cleans 135/95 20 lunge steps 10 burpee cheat to bar...

C&J 65%x2, 70%x2, 75%x2 , 80%x3 WOD: 15 MIN AMRAP  3-6-9-12-15-18-…  Hang power clean 115/80  Thruster 115/80  Burpees

Strength: Clean & Jerk 60%x2, 65%x2, 70%x3 Benchmark WOD: “Christina”  AMRAP in 20 MINutes  9 Pull-Ups  9 Squat Cleans (95/65 lb)  9 Kettlebell Swings (1.5/1 pood)  9 Toes-to-Bar  9 Push Presses (95/65 lb)  9 Burpees

Strength: :10 EMOM Strict Press *Build to Heavy Triple WOD: 1000m row 50 Sit-ups 30 hspu’s

Strength: Back Squat 4×5 @ 80-85% *All working sets should be at % prescribed WOD: “Quads on Fire” 8 MIN AMRAP 8 front squats 115/75 12 box steps 24/20 (no jumping)