Strength: Bench press, 3-3-3-3-3 WOD: 5 rounds for time of: 50 Double Unders 14 Alternating Dumbbell Devil Press, 50/35 lbs Post loads and times to beyond the whiteboard.

Midline: Buy in/cash out 100 hollow rocks WOD: 5 rounds for time of: Row / Ski Erg, 300 m 10 Feet Elevated Ring Rows 2 Wall Walks Post loads and times to beyond the whiteboard.

Strength: Split jerk, 2-2-2-2-2 WOD: Complete as many rounds as possible in 15 mins of: 5 Split Jerks, 135/95 lbs 10 Jump Squats 10 AbMat Sit-ups Post loads and rounds to beyond the whiteboard.

Team conditioning: Complete as many rounds as possible in 13 mins of: 12/9 Row Calories 4 come Suicide Sprint WOD: 5 rounds for time of: 50 Double Unders 10 D-Ball Over Shoulders Post round and times to btwb.

Strength: Deadlift, 3-3-3-3-3 WOD: Complete as many rounds as possible in 13 mins of: 20 Alternating Dumbbell Snatches, 50/35 lbs 30 Push-ups Post loads and rounds/reps to beyond the whiteboard.

Strength: Back squat, 3-3-3-3-3 WOD: Fran 21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up Post loads and times to beyond the whiteboard.

Strength: Dumbbell bench press, 12-12-12-12 WOD: 50-40-30-20-10 reps, for time of: Machine Calorie One Arm Alternating Kettlebell Swing, 53/35 lbs Post loads and times to beyond the whiteboard.