Thursday: Teams of 2 30 Cal Bike  30 Hang Cleans 135/95  30 Push Jerks  30 Bar facing burpees  30 muscle ups 

Tuesday: every .90 for 12mins  1 Snatch+ 1 Hang Snatch   WOD: 6 min AMRAP  3 Bar Musvle ups  12 Snatches 75/55

WOD: 4rds  250m ROW 20 pull-ups  30 Pushups  40 AIR Squats

Teams of 2 For time  100 Dubs Partner hangs from pull-up bar  100 DB push press 50/35 partner holds hand stand  100 cal Row partner in plank 

Weds: Deadlift 7×3 65% WOD: 6-5-4 Ring Muscle ups Hang Clean 205/135

Tuesday: 21min EMOM 1min- 10 ALT DB snatch 50/35 2min- 25m Suit case carry L 25m suit case carry R 3min- 10 Cal bike

Weightlifting: 1 Clean pull+ 1Clean Every .90 secs 12mins Wod: 3rds for time: 15 T2B 15 HSPU 15 Box jumps 24/20

Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 20/14 19-cal. row

3 rounds In a 4 minute window  30/20 cals Rowing 20/15 cals Bike Amrap sprint down and backs tagging partner *score is down and backs down

Korwod 14 Emom 10 T2B .45 sec plank Wod 10 minute amrap 10 Dumbbell hangcleans 50/35 25 meter lunge (Dumbbell on shoulders) 10 burpees