21 min EMOM 3 bar muscle ups Bike 12/10 cals Bear crawl 50 meter

Backsquat 5×5 @ 75% rest 90 seconds between each round   8 minute amrap 20 wallballs 30 double unders

Teams of 2 Run 5k Together Row 5k switch every 500m

Weightlifting: 30min E:90 secs 1 Clean+1Hang Clean+1Jerk

Korwod: 4 rds 10 Back ext 10 GHDs Max Effort Vups    WOD: 12 Min AMRAP  15 DB DLs 50/35 12 DB lunges  10 Box overs 24/20

Connectivity: 10 Min EMOM ODD 15/10 Cals Even: 15/10 Wallballs 20/14    Metcon:  30 Thrusters 95/65  800m Run  20 Thrusters  400m Run 1 10 Thusters  200m Run.

Strength Ovhd Squats 7×3 WOD: 21-15-9 KB Swings 70/53  Goblet squats 70/53 Pull-ups 

Strength:  5×5 bench press For time Buy in: 5 hill sprints 5 rounds 12 front rack lunges 115/85 35 double unders Buy out: 5 hill sprints  20 minute cap 

Teams of 2 18min Amrap  800m Farmer carry together 50/35 switch DBs when needed  50 DLs 50/35  100 Pushups 

Strict press 1-1-1-1-1-1 Push Press 1-1-1-1-1-1 Push Jerk 1-1-1-1-1-1   WOD: 6min Amrap   20 cal Bike 20 Burpees  20 Strict press 75/55 20 Strict Pull-ups