SWOD Find Heavy Complex DL x 3 + Snatch grip DL x2 CWOD AMRAP 15 9 Handstand pushup (strict RX+) 6 Box Jump overs (30/24) (burpee RX +) 3 Bar Muscle up

SWOD Pistol work/practice CWOD 3 Rounds 1 min tire flip 1 min cal row 1 min back squat (135/95) 1 min situps

SWOD Pause Cleans 1" above floor 1" below knee 1" above knee Clean 2-2-0 Tempo Front squat Find heavy CWOD 4 RFT 24 Burpees 12 pullups 48 Double unders

SWOD Row 1500m Row 1000m Row 2x500m CWOD 3 RFT 8 Clean and Jerk (155/105) 32 Wall Balls (20/14) 200m Burden Run (20/14)

SWOD Ring Muscle up practice/work/transitions CWOD AMRAP 12 25 Toes to Bar 15 Overhead Squat (95/65) 10 Sumo Deadlift High Pull (95/65)

SWOD Aerobic Capacity 3x400m easy row while partner runs Rest 3 min 3x400m easy row while partner runs You should strive for the same time/row while your partner runs CWOD Hopper workout

SWOD Find Heavy Push Jerk CWOD 50 Thrusters (95/65) 30 Snatch (95/65) 10 Bar MU

SWOD DU work CWOD 9 RFT 3 DL (315/225) 5 Box Jump (30/24) 7 Med Ball Cleans 9 Cal Row

SWOD Find a heavy complex Power clean + Front Squat + Squat clean + Jerk CWOD AMRAP 18 15 Chest to Bar pullups 15 SDHP (95/65) Run 500m

SWOD 4x500m row, walk 200m b/w rounds. You should try to have the same time for all rowing attempts CWOD 2 rounds AMRAP 4 1...2...3...4...5... HSPU Power Cleans (205/145) Rest 2 min