Warmup USAW Clean Strength 10×1 Clean and Jerk +7 3 Rounds for Time 6 TGU CT 2/1.5 RX 1.5/1 12 Burpee Box Jumps CT 30/24 RX 24/20 18 Situps 400m Run

Strength Front Squat 3×5 at 80% WOD Buy in 400m Run 4 Rounds for Time 5 Wall Walks 10 DB G2O 45/35 15 Medball Cleans 20/14 30 Sec L Sits Buy Out 400m Run

Wednesday Warmup USAW Strength 10×1 Snatch WOD Fran

Warmup 3 Rounds 200m row 10 Med Ball Cleans 10 Pushups 10 Situps Strength Clean Pulls 5×3 WOD For Time Buy in 100 Double Unders 200m Run 20 Back Squats RX95/65 CT135/95 20 Push

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