Warmup- Gymnastics Skill- Gymnastics WOD- Deadlift/Clean ladder (partner wod) Females-deadlift, Males-clean 20 sec to complete lift, 10 sec rest (65, 95, 115, 135, 155, 175, 195, 215, 225, 235, 245, 255, 265, 275, 285,

Warmup- 400 m run 3 rnft: 10 passthroughs 5 push-ups 5 ctb pull-ups WOD- For time: Buy-in 5 rope climbs 20 yd prowler (RX-180/90) (CT-230/140) 8 ctb (CT-bar mu) 800 m run 20 yd

Warmup- Gymnastics Strength- 1 rep max OHS for board WOD- “Jackie” 1000 m row 50 thrusters (45/35) 30 pull-ups

Warmup- Gymnastics Skill- Gymnastics WOD- Open Workout 11.5 20 min amrap 5 power cleans (145/100) 10 t2b 15 wallballs (20/14)

Warmup- 400 m row then 3 rnft: 10 good mornings w/ barbell 10 air squats 10 push-ups WOD- Powerlifting Total: 1 rep max back squat 1 rep max bench 1 rep max deadlift 3