1. Conditioning EMOMx21: Min 1: 100m Run or 12 Cal Row Min 2: 14 One leg Wallballs Min 3: 21 KBS 35/55  

Active recovery day! OPEN GYM 5:30AM OLYMPIC LIFTING 5:30pm  

Fight Gone Bad Style AMRAP 1 min at each station with 1 min rest after each round. 3 rds Plank Push-ups Tactical Lunges 35/55 KB Box Jumps (pick a box height that you can jump and not step them) KB Push-press 25/45 Calorie Row Rest

1. Snatch EMOMx10: 1 Squat Snatch 2. Stamina Builder 6 sets of: 25 seconds to complete as many Pull-ups as possible 35 seconds rest. 3. Stamina Builder 3 Rounds for time of: 20 Thrusters, 95/65 1 minute between rounds

CFCody & Comp WOD 1. Condtitioning 40 Calorie Row or 800 meter run 30 Box Jumps, 24/20 20 TTB 10 Power Clean, 185/135 20 TTB 30 Box Jumps, 24/20 40 Calorie Row or 800 meter run