Strength: Front rack lunge, 10-10-10-10-10 WOD: 8 rounds for time of: 4 D-Ball Over Shoulders, 100/70 lbs 8 Toes-to-bars Post loads and times to beyond the whiteboard.

Conditioning: For time: 150/120 machine calories , (work on finding a strong consistent pace) WOD: Complete as many rounds as possible in 12 mins of: 4 Burpees 4 Box Jumps, 30/24 in 8 One Arm Alternating Kettlebell Swings, 1.5/1 pood Post times and rounds to beyond the whiteboard.

Midline: Standing teapot, 24-24-24-24-24 WOD: 5 rounds for time of: 10 Power Cleans, 135/95 lbs 20 Alternating Leg Split Jumps Post loads and times to beyond the whiteboard.

WOD : “Postman” For time: 50 Medicine Ball Slams, 50/40 lbs Weighted Run, 50/40 lbs, 400 m 50 Thrusters, 45/35 lbs Weighted Run, 45/35 lbs, 400 m 50 American Kettlebell Swings, 53/35 lbs Weighted Run, 53/35 lbs, 400 m 50 Medicine Ball Step-ups, 20/14 lbs, 24/20inch Weighted Run, 20/14 lbs, 400 m 50 AbMat Sit-ups...

Strength: Push jerk, 2-2-2-2-2 WOD: 10-9-8-7-6-5-4-3-2-1 reps, for time of: Dumbbell Hang Squat Clean, 50/35 lbs Pull-up Post loads and times to beyond the whiteboard.

Speed: In teams of 3-4, complete as many rounds as possible in 13 minutes: 20y low handle sled push, 175/130lbs   WOD: 3 rounds for time of: Run, 400 m 30 Rotational Med Ball Throws 15 Ring Dips   Post rounds and times to beyond the whiteboard.

Strength: Deadlift, 5-5-5-5-5 WOD: Complete as many rounds as possible in 13 mins of: 25 Double Unders 7 Burpees 5 Feet Elevated Ring Rows Post loads and rounds to beyond the whiteboard.

Strength: Front squat, 2-2-2-2-2 WOD: 3 rounds for time of: 30 Alternating Dumbbell Snatches, 50/35 lbs 30 Alternating Pistols Post loads and times to beyond the whiteboard.

Conditioning: Each for time: Row: 3x 500 m Rest as needed between efforts. WOD: Complete as many rounds as possible in 12 mins of: 6 Pull-ups 8 Alternating Lateral Single Leg Push Offs, 20/18 in 12 Grappling Sit Throughs Post times and rounds to beyond the whiteboard.

Midline: Tabata L-Sit Tabata Dead Bug Tabata Hollow Rock The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. WOD: 5 rounds for time of: 21 Medicine Ball Slams, 50/40 lbs 9 Strict Toes-to-bars Post reps...