SWOD:
Clean and jerk 
2@50,60,65,70
1@75,80,85

Back squats 
5@50,60,65,70

WOD:
12 min amrap 
10 kB swings 55/35
10 push ups 
30 double unders 
10 kB sdhp 
10 Wall balls 20/14 
30 double unders

SWOD:
50’ Wheelbarrows (with partner claro) 
20 (10/10) weighted lateral step ups 
10 alternating one leg opposite hand strict t2b
3 rds 

WOD:
1 min run 
10 sec break 
10 rds 
Goal is to match take out with comeback

SWOD:
Back squats
5×3 1 1/4 by feeling comfortable weight

WOD:
29 UB wall balls 20/14 #
21 hang power clean 95/65 #
15 box jumps over  24/20”
15 hang power clean
9 box jumps over
9 hang cleans
6 box jumps over
29 alternating db snatches 35/20#

Accessory
4×1 min weighted planks

SWOD: 
6×5 strict pull ups 
Strict dumbbell press 
5×12 (6/6) 

WOD:
10 push presses 115/75 
10 cal bike 
30 ghd sit ups 
15 push presses 
10 cal bike 
40 ghd sit ups 
20 push presses 
10 cal bike 
50 ghd sit ups

SWOD:
Snatches
3@50,60,70,75,80
Front squats
3@50,60,70,75,80

WOD:
1 min row
1 min walk out push ups
1 min hollow rocks
1 min double unders
1 min rest
5 rds

SWOD:
3 position clean (above, below and floor) + 1 jerk 
1@50,60,65,70
Front squats 
7×3 work weight up 

WOD:
200 mts sled push (empty) 
250 mts row 
20 UB wall balls 20/14 4 rds
If wall balls are broken 5 burpees

SWOD:
50’ Wheelbarrows (with partner) 
10 UB V-ups
10 hollow rocks
10 BSU
10 Leg raises 
20 (10/10) lateral step ups 
3 rds 

WOD:
Partner WOD 
100 slamballs cleans 50/35 
100 box jumps 24/20 
100 cal bike 
*Alternate as needed