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Push Press 5 sets of 3 reps All 5 sets heavy, but not necessarily the same weight. Try to build over all 5 sets. 5 rounds for time 100m Sandbag Carry 1 Rope Climb

Power Snatch 3 reps on 60s x 8 minutes “Dirty Thirty” 30 Air Squats 30 Situps 30 Box Jumps 30 Pushups 30 Burpees 30 Wallballs

Deadlift 5X5 WOD 3RDS Dumbell Press 10 EA Arm 10 Deadlift 20 Bridge Thrusts

Weighted Pullups 3-5 reps on 45s x 10 sets Barbell Complex: 5 sets for loads and time: 5 Deadlifts 5 Hang Power Cleans 5 Push Press 5 Front Squat Rest 2-3 min Dropping the bar results in a FIVE burpee penalty per drop. Time each set individually.

Weighted Pullups 3-5 reps on 45s x 10 sets Barbell Complex: 5 sets for loads and time: 5 Deadlifts 5 Hang Power Cleans 5 Push Press 5 Front Squat Rest 2-3 min Dropping the bar results in a FIVE burpee penalty per drop. Time each set individually.

OHS 5X5 WOD 3 RDS 25 OH Lunges 50 Ab Mat Sit Ups 100 Skips or 50 DU

Squat 3RM WOD 1 MIN. EA Station 2 Rounds for time KB Swings GHD/AB Mat sit ups Legless rope climb 10 M shuttles Farmers carry Box jumps Sand Bag Getups

Pullups 5X3 WOD 15 Pushups 30 Ab mat 45 Air squats

Kettlebell Swings 5×10 WOD 3 RDS 10 Goblet squats 10 KB Deadlifts 10 Kettlebell Swings