Strength: Deadlift 5×5   WOD: 30-20-10 WBx2 Hang Cleans 95/65

Strength: EOM 14mins 1 Deadlift+ 2Power Clean     WOD: For time  21 Hang Clean and Jerks 95/65 15 Hang Clean and Jerks 115/85 9 Hang Clean and Jerks 135/105 

WOD: Teams of 2 20 min AMRAP 60 Cal Row switch every 10cals 40 Burpees over the erg 60 Vups switch every 10 40 Hand Release Pushups each

Strength: 2×20 Back squats    WOD: 15 min AMRAP  30 DUs 12 Thrusters 95/65 10 C2B pull-ups   

  1-DL 315/185  2-MU 3-burpee box jump 4- Cleans 135/95 5-HSPU 6-lunges 7-KB snatches 53/35 8- 200m Row 9-wall-balls 10-sit-ups 11-push-ups 12- S2Oh 185/115

A. Strongman WOD 6 rds (for quality)  50ft sled push  100ft Farmer Carry 50ft yoke carry     

Hyoertrophy: A. DB Bicep curls 3×15 B. Ring Dips 4×8 Strength: 14min EMOM 10/8 Cal Bike 10 Thrusters 1 Arm DB 50/35

 Teams of 2 10 Rds 350 Row  20 Bench press 155/105

22 Min AMRAP  15 OVHD Lunges 50/35 15 DB Snatches 50/35 15 Burpee box 24/20  

Strength: C+J 3 @75 3@80 2@90    Wod 4 rds 10 T2B 20 Wallballs 35 Double unders *15 minute cap