Partner WOD: In teams of 2 or 3 Row 2000 alt every 400m. 200 kb swings 53/35 100 power snatches 95/65 100 TTB

Strength: Strict Press 5 @ 55-65%, 5 @ 65-75%, 5 @ 75-85% WOD: “Pushing Nicole” 20 min AMRAP 400m run Max effort hspu *Each time you come off the wall, run again. Score is total hspus.

Strength: Front Squat 5 @ 55-65%, 5 @ 65-75%, 5 @ 75-85% WOD: 5 min AMRAP 5 pull-ups 10 pushups 15 air squats *Rest 1 min 4 min AMRAP 5 pull-ups 10 pushups 15 air squats *Rest 1 min 3 min AMRAP 5 pull-ups 10 pushups 15 air squats *Rest 1 min 2...

Benchmark WOD: “Danny” 20 min AMRAP 30 box jumps 24/20 20 push presses 115/80 30 pull-ups Or “Jack” 20 min AMRAP 10 push presses 115/80 10 kB swings 53/35 10 box jumps 24/20

Strength: 3 Max Effort Handstand Holds 3 Max Effort Flexed Arm Hangs WOD: “Cardio Theatre” 50 Cal bike 1000m row 800m run 25 burpees

Strength: Front Squat 5 @ 65-75%, 3 @ 75-85%, 1 @ 85-95% WOD: 4 RFT 15 overhead lunges 45/25 (plate) 15 pull-ups