SWOD:
L sit hold 5XME 60 hollow rocks 60 supermans
WOD:
15 wall balls (20/14)
20 pistols
10 KB swings (55/35)
3 rounds (3 minute break)
3 rope climbs
10 burpees
2 rounds

SWOD: clean and jerk 2@70%, 2@75% 2X2 @80%

WOD:

21 OHS 95/65
15 box jumps 30/24
15 OHS
9 box jumps
9 OHS
3 box jumps

• SWOD:
• Snatch 2@70%, 2@75%, 2X2@80%
• WOD:
• 14 Deadlifts (245/155)
• 14 Push Ups
• 60 DU
• 9 Deadlifts
• 9 Push Ups
• 45 DU
• 5 Deadlifts
• 5 Push Ups
• 30 DU

SWOD:
front squat 2X3 @ 70% , 2X3 @ 80%
WOD:
400 meter run

12 push press 95/65

16 burpees

12 box jumps 24/20

3 rounds

SWOD:
back sqt 5×3 as heavy as possible

WOD
50 feet broad jump
10 ring push ups
50 feet broad jump
10 ch2b pull ups
3 rds
midline 3xME t2b

SWOD:

hang clean 7×2 as heavy as possible

WOD:

6 hspu
20 back rack lunges 95/65 from rack
400 run
3 rds

SWOD: front sqt 5×3 as heavy as possible

WOD:

5 box jump 30/24
30 bsu
20 kb snatch 55/35
5 box jump
30 bsu
10 kb snatch
5 box jump
30 bsu
20 kb snatcch
5 box jump