21 EMOM Min 1- 5-7 strict HSPU Min 2- 1 shuttle sprint Min 3- 8-10 Ring dips

16 Min a AMRAP 5 Bench Press 185/125 10 Burpees  20 Pistols

20 mins to find 1 Clean+2 Front Squats   WOD: 3 Rds 50 DUs 15 C2B pull-ups  10 Snatches 75/55

Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs

Tuesday: 21Min EMOM Min 1: 3/5 Bar Muscle up Min 2: 12/14 Slam Balls  Min 3: .30 HS Hold

Strength Front Squat 5×5 @75 WOD: 21-15-9 WBs X2 Cal Bike

For time: Row 500m 50 Box jumps 50 HSPU 50 KB swings 70/53 50 Lunges (70/53 KB in front rack)

100 Thrusters 95/35 Every 2 mins 35 DUs Time Cap 20 Mins

WORKOUT 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 50/35 14 / 12-cal. row

Strength: 21min E90 secs 1 Power Clean+1 Push Jerk+1 Split Jerk Rds 1-4 @60% 5-9@70% 10-14@80% WOD: 7 Min AMRAP DB Bench Press 50/35 Burpees 3 3 6 6 9 9 …….