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STRENGTH: 2RM FRONT SQUAT WOD: AMRAP 15 MINS. 2 BAR MUSCLE UPS (OR 6 PULLUPS) 12 KB SWINGS 70/53 24

OPEN PRACTICE WOD: 1,2,3,4,5,6,7,8,9,10 BOX JUMPS 30/24 TOES THROUGH RINGS PISTOLS

WEIGHTLIFTING: 5X5 SNATCH WOD: DIANE 21-15-9 DEADLIFT 225/155 HSPU

STRENGTH: 5X5 BACK SQUAT WOD: 1000M ROW 1 MILE RUN

WEIGHTLIFTING: 5X5 CLEAN WOD: AMRAP 10 MINS. 5 BURPEES 8 POWER SNATCHES 115/80 20 LATERAL JUMPS OVER BAR REST 1

STRENGTH: 5RM OHS WOD: ANGIE 100 PULLUPS 100 PUSHUPS 100 SITUPS 100 SQUATS

15 MINS. INDIVIDUAL GYMNASTICS PRACTICE (work on your weaknesses) WOD: BEAR COMPLEX (not timed) UP TO 5 SETS OF (rest

OPEN PRACTICE WOD: AMRAP 22 MINS. 10 BOX JUMPS 24/20 10 WALL BALL 20/14 10 HANG POWER CLEANS 95/65 10

STRENGTH 4RM BACK SQUAT WOD: RANDY 75 POWER SNATCHES 75/55

STRENGTH: 5X5 DEADLIFT SHRUG (snatch grip) WOD: 1 MIN EACH EXERCISE 1 MIN REST BETWEEN ROUNDS 3 ROUNDS DOUBLE UNDERS