Skill/Strength: EMOTM for 10 minutes 2 squat snatch @ 70% max WOD: 12 min. AMRAP w/ a kb 35/55 of 10 swings 10 goblet squats 10 snatch (5 each arm) 10 walking lunge (5 each leg) 10 push press (5 each arm) 10 SDLHP  

REST DAY

WOD: run 800 (the loop that goes past gas station) 20 pull ups 20 wall ball 15/20 20 double unders overhead plate carry around mailboxes & back(25/45) 20 pull ups 20 wall ball 20 double unders overhead plate carry 20 pull ups 20 wall ball 20 double unders run 800

Skill/Strength: overhead squat (65% of max) unbroken max reps 2 minute rest unbroken max reps WOD: 21-15-9 deadlift (50% of max) burpees knees 2 elbows ON FLOOR

Skill: push ups – unbroken max (bottom is touch and go) rest 1 minute push ups – unbroken max WOD: 10 min. AMRAP 15 squats 10 power cleans 95/135 (you can start push press when 10th rep is on shoulders) 5 push press 95/135