Strength: Front Squat 5 X 3 70% Workout: AMRAP 15 MIN 10 Pullups 8 Pistols 6 HSPU    

Workout: Deck of Cards Heart=Air Squats Diamond=Situps Club=Pushups Spade=Burpees J=200m Farmer Carry Q=200m Run K=10 Wallballs 20/15 A=10 DB Power Cleans 40/25 Joker=10 DB Thrusters  

Workout: Partner WOD groups of 2 40 Wallballs 20/15/Partner Planks 40 Russian Twists 20/15/ Partner Wallsit 40 Ground to OH 20/15/Partner holds WB OH After each movement 400m Wallball carry while partner rows or bikes then switch

Strength: Back Squat 70% 5 X 3 Workout: AMRAP 15 min L1-135/95, L2-95/65, L3-65/35 5 Deadlift 4 Hang Power Cleans 3 Front Squat 2 Push Jerk 1 Split Jerk

Strength: EMOM 8 MIN Even – 30 sec DUs Odd  – 1 Leopard Crawl   (- -> =1) Workout: 4 Rounds 20 OH Walking Lunges (L1 – 45/25) (L2 – 25/15) (L3 – 10/0) 10 Burpees to Plate 10 V-ups