Flexual Healing 60 cal row or bike 50 Russian KB swings 53/35 40 clean and jerks  115/75 30 Bar facing burpees 20 toes to bar 10 thrusters 20 toes to bar 30 Bar facing burpees 40 clean and jerks 115/75 50 Russian KB swings 53/35 60 cal row or...

Bench Press 7-7-7 WOD 75 single arm db or kb shoulder to overhead *after every 15 reps complete 10 bent rows 95/65 75 kb swings 53/35 *after every 15 reps complete 10 pushups Lifestyle : adjust kb and bent row weight to a manageable load.

5 heavy sets of: Power snatch + squat snatch WOD Competitor EMOM 15 Min 1: 12-15 power snatches 75/55 Min 2: 20/17 cal bike, row, or ski Min 3: rest Fitness 8-10 power snatches 15/12 cal Lifestyle 8-10 power snatches 45/35 Max cals

partner WOD “Hot Shots 19” 6 Rounds For Time 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-Ups 400 meter Run Divide reps anyway you want but run the 400s together.

DB bench press 5 sets of 1 left press + 1 right press + both arms x 5 WOD 10 min AMRAP 10 pushups 10 bent rows 95/65 20 sit-ups

Take 10 minutes to warm up your squat clean WOD Competitor 3 rounds Run 400m 7 front squats 225/155 21 CTB pull-ups Fitness Front squat 165/115, pull-ups Lifestyle 95/65, banded pull-ups or ring rows