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Strength (Deload): 15/10/5+ (40%/50%/60%) WOD: 5 Rounds 7 Burpees 14 Knees to Chest 200m Run or 30 Double Unders or

Strength: 3,3,3,3,3 (5×3) or 5,5,5,5,5 (5×5) Strict Pullups (choose bands that challenge you for 3 to 5 reps. take necessary

Strength (Deload): Back Squat 15/10/5+ (40%/50%/60%) Challenge: 250m Row WOD: 30-20-10 Push Press KB Swing Leg Lift Stretch/Foam Roll

Pet Rocks Teams of 2 Complete 1 full round, then pass your pets WOD: 3 Periods of AMRAP 4 mins./rest

Strength/Skill/Challenge: Max Snatch WOD/Challenge 2: Tabata Squats Extended Active Recovery (Stretch/Foam Roll)

Strength/Challenge: (Optional) Front Squat WOD: 5 Rounds 9 Deadlifts 9 Pullups Challenge 2: 100 Slam Ball (In support of Cystic

Strength/Challenge: Max Push Press Challenge 2: 100m Dash WOD: AMRAP 12 mins. 10 Pushups 10 Knees to Elbows 10 Box

Strength/Skill/Challenge: Max Clean WOD: 3 Rounds 30 KB Swings 20 Lunges 10 Burpees Stretch/Foam Roll

Strength/Challenge: Max OHS WOD: “Annie” 50-40-30-20-10 Double Unders Situps Stretch/Foam Roll

Teams of 5 1 person at each station Rotate every 2 mins. for 20 mins. Total reps at the end