Pre WOD Strict press 5 x 5 WOD 15 min AMRAP 10 power cleans 115/85 5 shoulders to overhead 115/85 200 m run Post WOD Coach’s choice Good Luck and stay safe Brandon

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