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WOD Conditioning: 2 Rounds 400m run/ 500m row / 1.7 mile bike 40 Sit ups 30 Medball cleans 20 Pull-ups 10 Push-ups Time: 18:58 (switched pull-ups and push-ups, run first round row second round)

WOD Conditioning: 15-10-5 Deadlifts 225/155 Pull Ups Deadlifts should be heavy, about 85% of 1 RM + ghd sit-ups + 100m run after each set Time: 12:38 (225#)

WOD 24 minutes of “Dice” w/ Kat 1 – box jumps 2 – push-ups 3 – kb swings (44#) 4 – wall balls 5 – sit-ups (1-3 = 15, 4-6 = 20) 6 – obliques (1-3 = 5 per side, 4-6 = 10 per side) Total: 12, 30, 31, 34, …

Skill E2MOM 12 min 5 reps strict press Weight: 45#, 65#, 75#, 80#, 85#, 95# WOD 21 – 15 – 9 squat cleans (115#) 42 – 30 – 18 sit-ups Time: 15:52 (115#)

WOD “Deck of Cards” w/ Kat ♦️– wall balls ♠️ – push-ups ♥️ – 2x sit-ups ♣️ – thrusters (65/45) J – 10 box jumps Q – 10 obliques (per side) (44#) K – 10 kb swings (44#) A – 100m run Time: 35:47

WOD 10 rounds 5 air squats 8 push-ups 10 sit-ups Time: 13:05 (added a 100m run each round for the final 5 rounds)

WOD Conditioning: For Time 250 M Row 30 Alternating DB Snatch 30 KB Swings 30 GHD Sit-ups 500 M Row 20 Alternating DB Snatch 20 KB Swings 20 GHD Sit-ups 750 M Row 10 Alternating DB Snatch 10 KB Swings 10 GHD Sit Ups Time: 20:46 (35# db, 44# kb)

Yardwork Time: 1:00:00 WOD Strength db push presses 3 sets of 10 x 35 curls 4 sets of 5 x 25 each arm bench press 10 x 115 10 x 145 5 x 165 10 x 145 10 x 115 obliques 20 x 35 per side Time: 27:44