WOD

Conditioning for time 20 Burpee over bar 20 C2B pull ups 20 bobs 20 cleans 135/95 20 bobs 20 power snatch 135/95

Strength 10-8-6-4 Close Grip Bench press Conditioning AMRAP 7 20 cal row 10 thrusters 95/65

Conditioning 1.Amrap 12 minutes 2 deadlifts 225/155 10 double unders 4 deads 20 double unders 6 deads 30 double unders 8 deads 40 double unders 10 deads 50 double unders continue up ladder by 2 and 10 in 12 mins 2.Row for calories :40/:20 8 rounds

1.Strength (squat endurance) 2 mins max effort front squats @70% 2.Conditioning death by clean and jerks 135/95 (12 min cap) 3. Abs of steel 100 flutter kicks 80 crunches 60 russian twists 40 partner leg lifts(switch) 20 v ups Repeat if you can:)

Make up day or Team challenge AMRAP 20 Row for distance max wall balls 20/14 partners may switch at any point.

Oly strength/technique EMOMx 6 3 power snatches 60% TNG conditioning 10 min amrap 20 burpees 20 thrusters 75/55 think pacing here rest 2 minutes 4 min amrap 10 burpees 10 thrusters 75/55 all out effort

Condtioning Amrap 15 15 box jumps 24/20 12 STO 115/75 9 TTB Skill EMOMx 12 3 strict HSPU (scale kb presses negatives etc) 16 ab mat sit ups

Strength Back Squat 4×5 + 5-10 from last week Conditioning 21-15-9 OHS 95/65 C2B pull ups

Partner Workout: 30 min Amrap 40 KB Swings 53/35 60 SA KB OHS (Switch Sides) 80 Baby KB Get ups Row 1500m Core Finisher: Med Ball Core Complex

Strength: 3×5 of the complex, hang power clean, lunge right/left, push press Workout: “Beach Season” 4 rds Alt Push ups and dips each rd 10 Bench Press from floor Max Pull ups/chin ups/Pushups Max Dips