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A. “Strict on strict” 10-1 strict press 95/63 1-10 strict pull-ups B. EMOMx18 1 min: get to a 2:00/2:05/500 10 hard pulls 1 min: :40 sec KB swing 1 min: 1 (x) TTB

A. Back Squat 5×8 @65% of 1 RM ME on last set B. “Elizabeth” 21-15-9 SQ cleans 135/93 ring dips

Teams of 2 For time: “Mitzi” 1 mile run 20 rounds of cindy 1 mile run each teammate will run the mile runs together. each member will complete 1 round of cindy each, so 10 each. 1 member works to finish 1 round full while the other member is performing double unders. for every 100

A. Deadlift 5×10 @60% of 1 RM ME on last set B. “Sweet and Salty” 3 RFT 30 cal row 30 wallballs

Make up day Skill day 90 day challenge 10k row

A. Front Squat 5×10 @60% of 1 RM ME on last set B. Amrapx12 200m run 20 Du’s 12 burpees 6 clean and jerk 135/93 C. Tabatta weighted plank Comp D. Strict Press 5×10 @60% of 1 RM ME on last set E. 15 min mobility athlete specific

. Power Snatch (17 min time cap) work up to 5 rm TNG 2×5 @90% B. EMOMx10 5-7 burpee box overs odd 35 sec strict pullups even Or 7 min AMRAP Burpees (90 day challenge)

A. Back Squat 5×10 @60% of 1 RM ME on last set B. Christine 3 Rounds 500 row 12 dead lifts body weight 21 box jumps 20″ Comp training C. Push press 5×10 @60% of 1 RM ME on last set D. 4 rnd NFT 15 weighted sit-ups 10 plate to oh EXT 15 banded

teams 2-3 complete 2 rounds of: 3 mins of power snatch 95/63 3 mins of burpees over bar 3 mins of over head squats 3 mins of pull-ups