Strength: 5 X 5 SDL   WOD: 10 min AMRAP 200 m run 7 Deadlifts (250/165) 1 rope climb   Rest 5 min   Tabata

Strength: 2 PJ OTM X 10   WOD: 30 Swing (H2H – Hand to hand): (24kg/16kg) 30 Backward Lunge Steps (In place w/KB in goblet

Strength: 5 X 10 FSQ   WOD: Partner Workout   20 min AMRAP Partner Workout P1 completes entire workout, then P2 Completes it. Continue rotating

Strength: 5 X 3 RDL   WOD: 12 min AMRAP 5 CL (anyway) and Jerk (anyway) (Rx155/105) (Rx+ 185/125) (50+ 135/95) 12 Bar-over-burpees   Rest

Partner Workout P1 works while P2 rests on all movements 10 rounds for Time Butcher Push (90/70) to other bldg and back 10 calorie Assault

EMOM X 21   Minutes 1,4,7,10,13,16,19 9 DL (Rx 115/75) (Rx+135/95) (50+ 75/55) 6 PCL 3 shoulder to overhead   Minutes 2,5,8,11,14,17,20 3 pullups (Rx+

For Time – 20 min cap Row 1000 m 100 abmat situps 50 PSN (115/75)

The Five Frans (6-6-15) 21-15-9 Thruster Jumping pull ups Level 1: The Five Frans – #45/#35 and jumping pull-ups (5 min + Fran) Level 2:

15 min clock 800 m run for time In remaining time establish 1 rm hang squat snatch Reset clock 15 min clock 800 m run

Nutts 10 Handstand push-ups 15 DL 250/165 25 Box jumps, 30/24 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders (400 singles) Run 400