Strength: Hang Power Clean: Build to Heavy Set of 3 10 Mins   Metcon: “Hangman Jury” 3 Rounds: 30 Hang Power Cleans (115/80) 30 Wall Balls (20/14) 30/21 Calorie Row SC: (95/65), (14/10)

9AM Partner WOD: 18 Rounds: 24 Pushups 8 Deadlifts (215/135) Split Reps evenly   SC: (165/115) Fit: (135/95), Knee Push-ups

MetCon: “Tine” 3 Rounds: 500 Meter Row 12 Deadlifts (245/165) 15 Box Jumps (30/24) SC: (185/135), (24/20) Fit: (155/105), 20’ or step-ups Extra Work: Front Squat 6 Sets of 2: Sets 1 &

MetCon: “Team Nate” AMRAP 20: 2 Ring Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53)   Scaled 4 Strict Pull-ups 8 Push-ups 12 Kettlebell Swings (53/35)   Fit: banded strict pull-ups or ring

  Strength: Push Press 5-4-3-2-1 Metcon: “Pushed Around” Every 3:00 x 4 Rounds 15/12 Calorie Row 10 Barbell Facing Burpees Max Push Press (115/80) No rest between rounds SC: (95/65) Fit: (75/55)

Metcon: “Undertow” 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80) SC: 60 Singles, (95/65) Fit: 30 Singles, (65/45) Extra Work: Midline For Quality: 21-18-15-12-9 Weighted Abmat Sit-Ups (25/15)

Metcon: “Eighteen Wheeler” AMRAP 18: 12 Calorie Assault Bike  15 Wall Balls (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar SC: Row, (14/10), (35/25), Knee to Chest Fit: Row, (10 or Air

  Strength: Power Clean – Build to Heavy Single 15 Mins   MetCon; “Pull Over” For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 21 Lateral Barbell Burpees   SC: (115/80) Fit:

MetCon: “Playground” 1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15Kettlebell Swings (70/53) 15 Goblet Squats (70/53) 400 Meter Run 9 Kettlebell Swings (70/53) 9 Goblet Squats

Strength: Pausing Front Squat – Build to Heavy Single Front Squat – Build to Heavy Single 15 mins Metcon: “Doubled Over”  AMRAP 8: 15 Abmat Sit-Ups 30 Double Unders SC: 60 Singles Fit: