Pre WOD 7 x 2 1 snatch + 1 hang snatch WOD 7 min AMRAP 7 OHS 75/55 15 DUs Rest 2 min 7 min AMRAP TGUs , 1= right and left

Pre WOD EMOM for 8 min 1 power clean + 1 hang clean + 1 Jerk AHAP . Raise weights as needed WOD Tabatas Wall ball Push press 75/55 Cal row Post WOD Coaches special

Pre WOD Back squats 1-20,1-10 WOD 5 rounds for time of 200 m run 15 box jumps 24/20 15 wall balls 20/14 Post WOD L-sits, 30s hold x 5

Pre WOD Squat cleans 5 x 3 AHAP WOD Every minute on the minute complete 4 power cleans 135/95 For the remainder of the minute do singles Score equals total singles completed Post WOD Handstand pushups HSPU

Pre WOD Deadlifts 5 x 5 WOD 50 DUs 40 squats 30 push ups 20 pull ups 30 push ups 40 squats 50 DUs Post WOD Behind the back bar holds

Pre WOD Work on push up mechanics and form WOD Barbara 20 pull-ups 30 push-ups 40 sit-ups 50 squats 5 rounds for time – 3 minutes rest betwen rounds