RXD 30/20 cals assault bike then: 6 pullup 8 pushup 12 situp (anchored) 5 rounds FITNESS 30/20 cals assault bike then: 6 ring pullup 8 pushup 12 situp (anchored) 5 rounds

RXD Zercher squat 3-3-3-3-3-3-3 FITNESS front squats 3-3-3-3-3-3-3

RXD 100m KB overhead carry (24/16kg) 10 KB swing 100m row 200m KB overhead carry 20 KB swing 200m row 300m KB overhead carry 30 KB swing 300m row 400m KB overhead carry 40 KB swing 400m row FITNESS 100m KB carry 10 KB swings 100m row 8 rounds

RXD 8 pistols (4 each leg) 8 plank DB rows (4 each arm) (40/25lbs) AMRAP 4min rest 1min 100m plate pinch carry (15/10lbs) 8 OH plate lunges AMRAP 4min rest 1min 8 front rack lunges (4 each leg) (65/45lbs) 8 bent over row AMRAP 4min rest 1min FITNESS 8 split squats (4 each leg) 8 plank DB rows (4 each arm) AMRAP 4min rest 1min 100m plate carry 8 OH plate lunges AMRAP 4min rest 1min 8 front rack lunges (4 each leg) 8 bent over row AMRAP 4min rest 1min

RXD In Partners: While one person Rows 500m, the other person hold the bar in a front rack (115/75lbs). While one person performs 25 Fronts Squats (115/75lbs), the other person holds a Ring Hold. *Switch after each movement. 3 rounds each FITNESS In Partners: While one person Rows 500m, the other person hold the bar in a front rack. While one person performs 15-20 Fronts Squats, the other person holds a Ring Plank Hold. *Switch after each movement. 3 rounds each

RXD AMRAP 10min 15 Air Squats 7 Hang Squat Snatches (135/95lbs) 3 Strict Pull-ups FITNESS AMRAP 10 Air Squats 10 Hang Power Snatches 10 Ring Rows

SWOD Ring Dips 9-9-6-6-3-3 2min rest btw sets *Scaling: Toe assist or box dips WOD 12min AMRAP 8 KB Swings 53/36 8 T2B

RXD 1 Squat Clean Every 30sec 8min Rest 2min 1 Squat Clean 1 Power Clean Every 30sec 8min FITNESS 1 Power Clean Every 30sec 8min Rest 2min 1 Power Clean 1 Front Squat Every 30sec 8min

SWOD Push Jerk 3 @ 60% 3 @ 65% 3 @ 70% 3 rep Max WOD 10 Minutes Run 400m Find Heavy Snatch Score: Snatch Weight

RX (Prescribed Workout) 11.2 9 Deadlifts (115/110lbs) 12 Push-ups 15 Box Jumps (24/20") AMRAP 15min FITNESS (Scaled Option) 11.2-ish 9 Deadlifts 12 Push-ups 15 Step-ups AMRAP 15min

SWOD EMOM 5 Minutes Evil Wheel 5 Reps WOD 3 Power Cleans 135/95 3 Wall Balls 3 Double Unders *add 3 reps per round: 6, 6, 6, 9, 9, 9, 12, 12, 12 etc... 12 Minute AMRAP

SWOD E2MOM 8 Minutes Hand Stand Walks* (Furthest distance one can walk, then rest the remaining of the two minutes) *Scale: Hand Stand Holds (Longest one can hold, then rest the remaining of the two minutes) WOD Mini "Cindy" 5 Pull-ups 10 Push-ups 15 Air Squats 15 Minutes AMRAP

SWOD Bench Press 5x5 Buiding WOD 3 RFT 300m Row 3 Rope Climbs 3 Push-Jerks 155/115

RX (Prescribed workout) Run 200m with a MB (20/14lbs) 20 Wall Ball Sit-ups Run 200m with KB (24/16kgs) 20 KB Sit-ups 3 Rounds FITNESS ("Scaled") Run 200m with a MB 20 Sit-ups Run 200m with KB 20 Sit-ups 3 Rounds

SWOD Barbell OH Squats 5x5 AHAP (2 second pause) WOD 9-15-21-15-9 Sumo Deadlift HP 75/55 lbs T2B HR Push-ups

SWOD 6x5 Barbell Rows Building WOD 4RFT 400 M Run 20 Plate Over Head Lunges 45/25 lbs

SWOD Snatch Grip Deadlifts 7x3 Building WOD AMRAP (12 minutes) 15 DB Snatches 15/35 lbs 15 KB Swings 53/35 lbs 15 Box Jumps 24/20 in

SWOD E2MOM (10 minutes) Max Weighted Pull-ups (scale accordingly) WOD AMRAP (15 minutes) 50 DU 5 Squat Snatch 115/85 lbs 5 Burpees

SWOD Back Squats 5x5 Building WOD 18-15-12-9-6-3 Push Jerk 135/95 lbs Calories on Bike/Rower

SWOD Snatch 2 @ 60% 2 @ 70% 2 @ 80% Heavy Single WOD "Justin" 30-20-10 BW Back Squats BW Bench Press Strict Pullups