Warmup 400m row 10 squats 10 pushups 10 kb swings (Russian/American) 10 snatch with barbell Post your scores to the Whiteboard. Strength Bench press 3×5 @ 80-85% (add 5#) Interval- 7 min EMOM 5

Warmup 400m row 10 squats 10 pushups 10 situps 10 barbell dealifts 10 barbell cleans 10 barbell push press Post your scores to the Whiteboard. Strength Back squat 3×5 @ 80-85% (add 5#) Post

Workout of the Day 9 am, step up with knee raise into back lunge complex, each leg. Hit a heavy single Then 10 min EMOM Odd minutes, max reps strict pull-ups/chin-ups. Even Minutes, row

Workout of the Day Partner WOD 50 S20 (135/95) 50 T2B 50 wallball (20/14) 50 GHD sit-up 50 CTB 50 DB G2O (45/35) 50 push-ups on bar 50 swings (2/1.5) 50 cleans (135/95) 50

Workout of the Day 4 minute cap Buy in: Grace (135/95) Remaining time, double unders for a score Rest 4 minutes 8 minute AMRAP Snatch/30″ box jump 1,1 / 2,2 / 3,3 / etc.

Workout of the Day 12 min AMRAP 10 thrusters (135/95) 20 swings (2/1.5) Strength Bench 5×3 85% or more Post your scores to the Whiteboard.

Workout of the Day Death by burpee pull-ups Strength Squat 5×3, use spotters at 85% Post your scores to the Whiteboard.

Extra Work For Time 500m Row 10 Burpees over rower bar 500m Row 10 Burpees over rower bar 500m Row 10 Burpees over rower bar 500m Row 10 Burpees over rower bar Post your