SWOD
a) Push Jerk
4×4 @ 80%

b) Ring Dip
4×3 @ 80%+
—————-
METCON
8RFT

100m Run
12 American Swing 24/16
6 Burpee Box Jump Over 24″/20″

SWOD
Power Clean
6 Sets
Work to 3RM
——————
METCON
5RFT

12 Deadlift 52/35
9 Hang Power Snatch
6 Overhead Squat

WOD
Teams of 2

3 Rounds
25 MB Pass Sit Up
25 Synchro Air Squat
25 Synchro Burpee Box Jump Over 24″/20″

2 Rounds
30 Cal Bike (Split 15 Each)

1 Round
30 Bar Complex 60/45 (1 Power Cean + 2 Front Squat)

SWOD
Overhead Squat
8 @ 75%, 6 @ 80%, 4 @ 85%,
8 @ 77.5%, 6 @ 82%, 4 @ 85%+
—————–
METCON

15-12-9-6-3
Deadlift 102/70
5-4-3-2-1
Rope Climb

SWOD
Push Jerk
5×5 @ 75%
————–
METCON
Every 4min x 4

9 DB Facing Burpee
12 Alt. DB Snatch 22.5/15
15 Box Jump Over 24″/20″
Max Wall Ball

SWOD
Front Squat
8 @ 75%, 6 @ 80%, 4 @ 85%,
8 @ 77%, 6 @ 82%, 4 @ 85%+
—————–
METCON
12-15-18-15-12

Power Snatch 45/30
Toes to Bar

SWOD
1. Weighted Pull Up
EMOM 6
3 Reps

2. Weighted Ring Dip
EMOM 6
3 Reps
—————-
METCON
AMRAP 20

50 Double Under
18/14 Cal Bike
50m Farmer’s Carry 22.5/15
18/14 Cal Row
50m Walking Lunge
18 GHD Sit Up

SWOD
3 Position Squat Clean
6 Sets – Every 2min
Build from 60-65%
—————–
METCON
3RFT

15 Clean & Jerk 52/35
15 C2B Pull Up
400m Run

WOD
Teams of 2

1. AMRAP 10
5 Wall Ball
3 Bar Facing Burpee
1 Power Snatch 50/35

3 min Rest

2. AMRAP 10
5 American Swing
3 Toes to Bar
1 Cluster 60/43

3min Rest

3. AMRAP 10
100m Run
1 Clean & Jerk 70/50

SWOD
Push Jerk
5×3 @ 80%
————–
METCON
9-15-21

DB Squat Clean 22.5/15
HSPU