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WOD: 50 CALORIE ROW 40 POWER CLEANS 115/80 30 POWER SNATCHES 115/80 20 FRONT SQUATS 155/110 10 OHS 135/95

WEIGHTLIFTING: 2RM JERK (SPLIT OR PUSH) WOD: 800M RUN 100M WALKING LUNGE 300M RUN 35 (FLOOR) SEATED PRESSES 75/55

WOD: CHELSEA COMPLETE THE FOLLOWING SEQUENCE EACH MINUTE ON THE MINUTE FOR 30 MINUTES 5 PULLUPS 10 PUSHUPS 15 SQUATS

STRENGTH: 3X3 BACK SQUAT (all three sets @ 90%) WOD: 30-20-10 PUSH PRESS 115/80 KB SWINGS 70/53

WOD: AMRAP 20 MINS. BUILDING LAP MED BALL CARRY 20# 5 BURPEES 10 SQUAT CLEANS 95/65

STRENGTH: 3X5 DEADLIFT (all three sets at 85% of 1RM) WOD: 5 ROUNDS 15 HANG POWER SNATCH 75/55 200M RUN

WEIGHTLIFTING: SNATCH (15 MINS. SKILL PRACTICE) WOD: FIGHT GONE BAD 3 ROUNDS (1 MIN. OF EACH EXERCISE/ 1 MIN. REST

STRENGTH: 1RM BENCH PRESS WOD: TABATA ROW (CALORIES) REST 1 MIN. TABATA KB SWINGS 53/35 REST 1 MIN. TABATA PUSHUPS

WEIGHTLIFTING: 7X1 CLEAN WOD: AMRAP 14 MINS. 5 STRICT PULLUPS 10 FRONT SQUATS 115/80 15 DOUBLE UNDERS

STRENGTH: 3X5 BACK SQUAT (all three sets @ 85%) WOD: 21-15-9 DEADLIFT 225/155 RING DIPS