15 min of skill work Foot work for the clean Partner WOD  Then 10×400 partner run

3 position cleans 10 min Emom  Hang clean clean from just below the knees clean from the floor touch and go WOD  21-15-9 Deadlifts 315/205 Box jumps 30/24 8 min time cap

Deadlifts 2 reps Emom for 10 minutes  Then 3 min max effort prowler drive  Prowler weight is 240/165 Rest two minutes then  6 min amrap  30 dub’s  15 ring rows  10 db push press

7 minutes to find 2 rep max front squat from the floor Followed by 3 rep max shoulder to overhead  Score equals sum of all 5 lifts once you switch to shoulder to overhead you

Warmup  400n run 10 yd. Inch warm, 10 yd. Lunge, 10 yd. Reverse lunge, 10 yd. Bear crawl, 10 push ups, 10 sit ups, 10 air squats, Stretch. Partner WOD  1 partner is running

Warmup  30 jumping jacks, 30 seal jumping jacks, 10 push ups, 10 sit ups, 10 air squats Arm circles.  Strength  Bench press 3×5 WOD  15 minute AMRAP  10 KB swings (2/1.5), 10 KB goblet

Warmup  Pendlay Snatch  Strength  10 minute EMOM Snatch complex, 1 hang snatch + 1 snatch + 1 OHS WOD  21-15-9 OHS (135/95), T2B.

Warmup: 3 steady slow rounds 200m row, 10 PVC pass throughs, 10 OHS, 10 yd. Lunge, 10 yd. Duck walk.  Strength: Front squat 3×5 Wod: 15 intervals 1 minute row max calories, 1 minute