21 Min EMOM Min 1- 5-7 Strict pullups Min 2- 40 Double Unders Min 3- 8-10 Seated DB press

Strength: Backsquat 5×5    Wod: 21-15-9 Box jumps 24/20 Kettle bell swings Wallballs 20/14  

Strength: Bench 7×3 Bicep curls 4×12 Wod: Death by burpees to a 6 inch target

Teams of 2 18Min AMRAP 60 Dumbbell Push press 50/35 40 C2B Pull-ups 60 Hand Release Pushups 40 DL 205/155

Weds: korwod  3rds  15 GHDs 15 Rollouts .30 side planks each side  Wod: 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb

Tuesday: 21 min EMOM 1min- 10/8 Cals bike  2min- 2 rope climbs 3min- 35 DUs

Strength: 20 mins to find 2RM Power clean and Jerk  Wod: 21-15-9 Sumo DL HP 75/55 HSPU

4 rounds In a 3 minute window 500/400 row Remaining time amrap T2B Rest 2 minutes -score is total T2B

15 minute AMRAP  50 double unders 40 power Snatches 95/65 50 Double unders 30 power snatches 115/85 50 double unders 20 power snatches 135/95 50 double unders Amrap of power snatches 155/105

Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a