Weightlifting  10 min emom Snatch+ Hang Snatch addweight each rd   Wod 3 Rds  15 OVHD squats 115/85 15 C2B pull-ups  15 box overs 24/20

Teams of 2 18 min AMRAP  50 Cal Row partner in plank 50 HSPU partner hold plate OVHD 50 DL 225/155 partner L sit hold Bar 50  Front squats 135/95 partner holds lunge position

Monday: 20 min AMRAP 10 Burpee box overs  5 C+J 185/135 400m run

21 min EMOM Min 1: 12/10 Ring push-ups  Min2: 2 Rope Climbs  Min 3: 10/8 Cal Bike 

Front squats  2×3 @80 2×2 @85 3×1 @90   Wod: 10 min AMRAP  5 Bar Muscle ups  10 Thrusters 115/85 35 double unders

Strength: 15 Minutes to Find Heaviest:  Thruster  Metcon: “The Chief” 5 Intervals, max rounds in 3 Minutes of: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats

0-10mins Row 2k 10-17 mins  Find 3RM bench press 17-24 mins AMRAP  20 Kbs Swings 50/35 50 DUs

18 Min AMRAP 5DL 315/205 7 Burpees over bar 25 WBs 20/14

Strength: A. DB closed Bench press: 4×15 B. DB rows 4×15 Wod: Diane 21-15-9 DL 225/135 Hspu

Korwod 4 rds 10 hollow rocks .30 hollow hold 10 ghds  1 min plank Wod  7 Amrap 5 T2B 10 WBS 10 T2B 20 WBs 15 T2B 30 WBs 20 T2B 40 WBs etc…