Warm Up: Stretch Make up strength missed this week Conditioning: For Time: 800m Run 50 OHS (45/35) 800m Run 50 Thrusters (45/35) 800m Run 50 Front Squats (45/35)

Warm Up: Stretch Strength: Front Squats 10-10-8-6-6 (building) Conditioning: For Time: 21 Hand Release Push Ups 21 Clean and Jerks (135/95) 21 Hand Release Push Ups Midline Conditioning: EMOM x 12Min Odd: 15 Sit Ups Even: 15 Back Ext

Warm Up: Stretch Conditioning: Kimo's belated Birthday WOd ! For Time: 46 Kb Swings (53/35) 150m Run 46 Box Jumps (24/20) 150m Run 46 Burpees 150m Run 46 GHD Sit Ups 150m Run 46 Deadlifts (135/95) 150m Run 46 Cal Row 150m Run 46 Dbl Unders 150m Run

Warm Up: Stretch Strength: Front Squat 10-10-10-10 (65%) Back Ext 4x15 Conditioning: AMRAP x 8min 10 T2B 30 Dbl Unders *Rest 4min AMRAP x 8min Wall Balls (20/14) *15 AbMat Sit Ups everytime you break up Wall Balls

Warm Up: Stretch Run Conditioning: On the Minute x 5min: Run 200m Rest 2min On the Minute x 5min: Run 200m Conditioning: AMRAP x 4min 3 Rounds 12 Deadlifts (95/65) 9 Hang Power Cleans 6 Push Jerks Max Cal Row in remaining time *Rest 4min AMRAP x 4min 2 Rounds 12 Deadlifts (135/95) 9 Hang Power Cleans 6 Push Jerks Max Cal Row in remaining time *Rest 4min AMRAP x 4min 1 Rounds 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks Max Cal Row in remaining time

Warm Up: Stretch X2 10 OHS 10 Kb Snatches (5L,5,R) 10 Push Ups 200m Run Strength: EMOM x 8min 1 Hang Power Snatch + 1 Power Snatch + 1 OHS Conditioning: AMRAP x 15min 25 Cal Row 20 Power Snatch (75/55) 15 Pull Ups 10 HSPU

Warm Up: Stretch X 1 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Strength: Back Squat 5-5-5-5 (75%) Conditioning: For Time 18-15-12-9-6-3 Push Press (115/75) Assault bike Cals

Warm Up: Stretch Strength: Bench Press 5-5-5-5-5 Dips 5x5 Conditioning: AMRAP x 20min 7 Power Snatch (135/95) 14 Box Jumps (24/20) 200m Run

Warm Up: Stretch Gymnastics conditioning: 5 Sets: 5 HSPU unbroken 5 Strict Pull Ups 5 Strict T2B 5 Hollow rocks/ 5 Supermans Conditioning: 5RFT 20 Cal Row 10 Thrusters (95/65)

Warm Up: Stretch X2 10 Cal Assault Bike 10 Front rack Lunge 10 Push Ups 10 Good Mornings Strength: Front Squat 5-3-3-2-1 (Building) Abs 5x10 Conditioning: AMRAP x 10min Ladder 2,4,6,8,10,12.... Power Clean (135/95) Lateral Burpees