Strength: 5 X 12 PJ   WOD: 3 rounds for time 50 goblet squats (35/25) 7 muscle ups 10 HPCL (175/115)

Strength: Box Squats 12 min to establish 5 RM   WOD: Run: 100M w/Slammer (#30/#20) Ball Slam: 20 Lunge 100M w/Slammer overhead AMRAP: 15 Minutes

Strength: 5 X 2 FSQ   WOD: “Tommy Mac” 2 rounds for time: 12 Burpees 12 Thruster 115/75# 12 Burpees 12 Power Snatch 115/75# 12

Strength: Strict Press 1 X 10 @ 50% 1 X 5 @ 62.5% 1 X 5 @ 75% 3 X 5 @ 85%   WOD:

Strength: Box squats – just below parallel 8 X 2 @60 45 sec rest   WOD: For time (20 min cap) Mile run 100 T2B

Strength: Strict Press 1 X 10 @ 50% 5 X 5 @ 60% with 60 sec rest   WOD: 10 PCL (185/125) (155/105) 5 rope

Eva   5 rounds for time of: 800m run 30 Kettlebell Swing 71/53 • 30 pull-ups

WOD: 5 rounds for time (10 min time cap)   12 SDLHP (115/75) 10 PJ   Rest 10 min   5 rds for time 500

OTM X 20 3 Bar MU + 1 HSN Work up to manageable load Rest 5 min   OTM X 10 Run to bldg and

WOD: Tabata :20/:10 X 24   Cycle through:   Wallball (20/14) CTB pullups PCL (115/75)   5 min rest   For time: 50 Double KB