Strength 5×5 bench press Wod 7 minute amrap 7 C2B 9 power cleans 135/95

14 Emom Odd- 25 wall balls Even- max cals on bike 14 minute emom Odd- 15 Dumbbell pushpresses 50/35 Even- max rowing

20 minute amrap 10 T2B 15 front rack lunges 70/53 20 KB swings 70/53 200 m run  

Back squat: 5×5  WOD:  21-15-9-15-21 Push press 95/65 Toe 2 bar SDHP

Strength: 15 mins to find  1RM Snatch   Wod  4 Rds 30 Double unders  15 Snatches 95/65 12 C2B pull-ups 

20 Min AMRAP  800m Run 20 HSPU 50 Wallballs

Tuesday 10 Min EMOM  Odd 1 Shuttle sprint  Even: 10 Burpees    WOD:  2 Rds of DT Then  20 Cals Bike  Then 2 RDs of DT 12 DL 9 Hang Cleans  6 S2OH

2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11 Deadlifts (170# / 120#) 11 Push Jerks (110# / 75#)…

Strength: Front Squat 3×3 @75 2×3@80 WOD: 21-15-9 KB Swings 70/53 Lunges w KB 

Strength  Bicep curls 4×8 Skull crushers 4×8 Wod 4 rounds 5 bar muscle ups 10 hang cleans 155/105 15 front squat Time cap 15 minutes