​​42 Cal Row 21 Power clean, 95/65 30 Cal Row 15 Power Clean, 95/65 18 Cal Row 9 Power clean, 95/65​​

SWOD: find tough triple deadlift CWOD: EMOM 14 odd-ME burpees even-3 deadlift @ 85% of earlier weight

row 500m run 400m 200 DU run 400m row 500m

SWOD: 5x5 front squat from rack CWOD: AMRAP 8 minutes 10 snatch 95/65 3 CTB optional: barbell cycling 3 ME power clean 135/85 1 min rest between

SWOD: high hang squat clean +squat clean +push press high hang squat clean +hand squat clean +clean + push jerk find heavy complex CWOD: 3 rounds run 400m ME wall balls rest 2 minutes between efforts optional: 3 RFT row 500m 20 burpees

SWOD: EMOM 8 odd- 2 snatch even-10 TTB CWOD: 4 RFT 5 overhead squat 10 pullups 20 burpees

CWOD AMRAP 14 15 HPC 115/75 Run 200m 10 Tire flips Optional: 3 RFT Row 30 cal Rest 1 min between rounds

SWOD split jerk from racks, find max CWOD 3 RFT 50 DU 10 snatch 95/65 6 pullups

SWOD: 3 x 10 unbroken chest to bar 3 x 3-4 for women CWOD: 4 RFT row 20 cal 8 thrusters 115/75

SWOD Find a heavy complex: high hang clean + hang clean + clean+ push press CWOD 3 RFT 20 WB (20/14) 10 HSPU 5 PC (155/105)