Warmup On the board Strength Back Squat/Front Squat WOD 9-6-3 Rounds Front Rack Lunges Push-Press Supermans

Warmup On the board Strength Floor Press WOD 10 min EMOM :20 Dead Hang from the bar 10-Strict Push-up (:40 to complete) 1:30 rest then.... 6 min AMRAP 10- KB (A) 53/35 5- Burpees 10- Front Rack Lunges w/same KB

Warmup On the board Strength Pull-up Test WOD 4 Rounds 15- Wallballs 15-Farmer Stepups 15-V-Ups 200M Run

Warmup On the board Strength/Skill Hang Power Snatch WOD 3 Rounds AFAP 5-Hang Clusters 95/65 5-OH Squats 5-Lateral Hops (OTB) 10-WBs Grind Work- Hanging Knee to Elbows 4x5 GHD Sit-ups 3x10

Warmup On the board Strength Sumo DL WOD 10-1 For Time Box Jumps Pull-ups DB Snatch (Total) 50/30 **5 Box Jumps after every round**

Warmup On the board Strength Push Jerk WOD 12min AMRAP 3-Power Clean 95/65 3-Push Press 6-PC 6-PP 9-PC 9-PP..... Go up in incriments of 3... Grind Work: x3 10-Back Ext. on GHD 10- GHD Sit-ups

Warmup On the board Strength Back Squat WOD 12min AMRAP 10-Back Rack Lunges 95/65 10-TTB 10-Sumo-DL w/53/35 5-Burpees

Warmup On the board WOD 20min AMRAP 5 HSPU 10 Pistols (ALT) 15 KB (R) 200M Run

Warmup On the board Strength Deadlift WOD 10-8-6-4-2 Power Clean 135/95 Box Jump 24/20 Grind Work (x2) 10 Good Morning 75/45 10 Bent Row 75/45 6 Negative Pullups

Warmup On the board Strength Push Press WOD 10-PP 95/65 25-DUs 8-Pull-ups (no bands) 25-AMSU 6-KB (A) 53/35 25-DUs 4-Front Rack Lunges 25-AMSU