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Strength  Every 2 Minutes x 5 Sets 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch -build across all 5 sets-  WOD “High Speed, Slow Drag” 5 Rounds For Time: 7 Hang Power Snatches 95/65 10 Box Jump Overs 7 Thrusters 95/65

Strength 3 Sets 10 TEMPO + Pause Bench Press 32X1 + 8 Heavy DB Chest Supported Row -rest 2-3 min between sets-  WOD AMRAP 20’ @ 60-70% Effort/Speed 20/15 Calorie Row -:30 rest- 16 DB Renegade Row 35/20 -:30 rest- 8 Seated DB OH Tricep

Strength  3 Sets 8 Single Arm DB Row + 1 sec pause @ top position -rest 1 min between sets- WOD AMRAP 20’  12/8 Calorie Row 12 Push-Up to Renegade Row 6 D-Ball Over Shoulder (Alternating Shoulders)

Strength Hang Power Clean In 15 Minutes, Build to a 1RM Hang Power Clean.  WOD “Holding For Dear Life” 3 Rounds For Time: 400m Run 15 Hang Power Cleans 15 Toes To Bar CAP 16

Active Recovery & Accessory 3 Sets AMRAP Unbroken Hollow Body Rocks -rest 2 minutes between sets- then 3 Sets  8 DB Bench Press  + 12-15 GHD Hip Extensions + 10-12 Single Arm Russian KBS / side -rest 2 minutes between sets-

Strength Supinated Grip Barbell Row 3 Sets 10 Supinated Grip Barbell Row + 15-20 Banded Face Pulls -rest 1-2 minutes between sets- WOD 5 Sets 20/16 Calorie Assault Bike 20/16 Calorie Row -rest 1:1 between sets-

Strength TEMPO Split Stance Single Arm DB Push Press 4 Sets 8-10 TEMPO Split Stance Single Arm DB Push Press -rest 1-2 minutes between sets- WOD “Gutter Ball” 3 Rounds For Time 40 Wall Ball 20/14 20 Total Single Arm DB Clean and Jerks 50/35 

Strength Death March Monday’s 3 Sets 50’ Double DB Death March + 10-12 Single Leg Glute Bridges -rest 1-2 minutes between sets- WOD “Keeping First Things First” 5 Sets AMRAP 2’  10 Double DB/KB Deadlifts 15 Push-Ups **AMRAP Straight Arm Burpees to Target in Remaining

Strength WOD “Shoulder, Colorado” In Teams of 3:  1500m Ski-Erg 90 Alt. SA DB Snatches 60 HSPU 90 Alt. SA DB Snatches 1500m Ski Erg CAP 28

Strength 3 Sets 6 Pause Strict Lean Away Pull-Ups + 6 Goblet Cossack Squats -rest 2 minutes between sets- WOD “Fountain of Foundations” 4 Rounds For Time: 400m Run  4 Rounds of “Cindy” CAP 40