21min emom 40 DUs 12 DB close grip bench 50/35 Choose 1 of the following: 12 T2B, 12 pull-ups,   

Strength: 14 min E:90 3 Back squats @80   Wod: 12min Amrap 5 Hang Squat Cleans 155/105 15 HSPU

Strict press: 5×3 Bicep curls 4×12   Wod: 21-15-9 S2OH 155/115 Front rack lunges

Teams of 2: 50 DB Thrusters  50 Cal Bike  50 DB snatches  50 Cal Bike  50 HSPU 50 Cal Row  50 burpee box over 24/20 

Korwod: A. 3x Max Effort Plank rest .90secs  B. 75 Ab Mat situps for time Metcon: 5 Rds 10 Bench Press 135/95 95/65 350m Row 

14min E:90 seconds  2 Clean and Jerks increase weight each rd WOD: 10min AMRAP  21 WBs 15 Hang Cleans 95/65 9 Burpee over bar 

Monday: Back squat  1×5@70 2×3@75 3×1@80   Wod:  5rds of Cindy 200 double unders  5rds of Cindy 

25 min Amrap Teams of 2 750m Row 30 Cleans 135/95 5 rope climbs 750m Row 30 155/105 5 rope climbs 750m Row 30 185/ 135 5 rope climbs Amrap 225/155

Korwod: Tabata hollow rocks 8rds Tabata sit-ups    Wod: 21-15-9 DB Snatch 50/35 Pull-ups 

21 EMOM 10/8 cals bike 1 down and back double overhead carry (50/35) 10 HSPU