10 Rounds For Time 5- Burpees 10m Overhead Walking Lunges 45/25 100 m Run AB Stuff 8 Minute 20 - Sit-ups 40 - Russian Twist 20 -Capt morgans

Skill / Strength Snatch 1 Rep Max WOD For Time W/ 13 Minute Time Cap 5x 15 - T2B 15 - Box Jumps 24/20 50 - Double Unders

6x 6 - Deadlifts 225/155 9 - Pull-Up's 200 m Run

Skill / Strength Clean + Jerk 1 RM 1 X 1 WOD 12 Minute AMRAP ( 13.3 ) Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (14 lbs to 9' target) 90 Double-unders 30 Muscle-ups

16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.

EMOM For 6 Rnds 20 - Wall Balls 40 - Double Unders 200 m Run

Skill/Strength Front Squat 5 X 8 @ 75% WOD 4x 20 - T2B 20 - Sumo Dead Lift High Pull 75/55 200 M Run

5 Rounds 4 - Over Head Lunge 135/95 (in place ) 6 - STOH 135/95 Rest 2 Minutes 5 Rounds 8 - Box Jumps 24/20 10 - KB Swings 53/35 Rest 2 Minutes 1 Mile Run

Skill / Strength Back Squat 5 X 8 @ 75% WOD 15 Minute EMOM 1 - 50 Double Unders 2 - 8 Burpees 3 - 20 Sit-Up's

WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target