SWOD Ring MU transition practice CWOD Death by: TTB Burpee

SWOD EMOM 8 Every 30 seconds 1 Squat Snatch CWOD Row 500m Then 40 wall balls 30 pullups 20 Clean and Jerk (135/95) 10 Snatch (135/95)

SWOD Double under practice CWOD AMRAP 12 5 DL (275/185) 15 Ring row 25 Med Ball clean (20/14) Optional Additional work Find heavy triple OHS

SWOD Find heavy Snatch pull + Snatch high pull + Snatch + Hang Snatch CWOD AMRAP 17 12 PP (115/75) 9 Snatch(115/75) 6 Squat cleans (115/75) Run 500m

SWOD Row 2k Broken down in this manner 500m hard row 250m easy row 250 hard row 250 easy row 750 hard row CWOD 100 KBS (53/35) EMOM 5 burpees 5 burpees every time you put the KB down or rest Optional Additional work 5 RNFT 3 Turkish Get ups (ea) 5 laps of bell up Farmers walks (big room) 7 laps of KB farmer walk + med ball burden carry

SWOD Toes to Bar practice CWOD 2 rounds for time 1 Rope Climb (legless Rx+) 2 strict HSPU (deficit 4.5/3.5 Rx +) 3 Bar MU 4 Rounds of Cindy (5 pullups 10 pushups 15 Air Squats)

Aerobic Capacity Run 2x400m Row 10 cal rest Rest 2 min Run 4x200m at 100% walk 200m rest CWOD Teams of 4 Complete for time (20 min cap) Isabel Grace Fran Karen

SWOD Snatch Balance + OHS Find heavy CWOD AMRAP 12 1 Rope Climb 3 Strict HSPU 9 Cal Row 27 Box Jumps (24/20)

SWOD HS walk practice CWOD 3 RFT 50 DU 20 DL (185/125)

SWOD EMOM 8 Every 30 seconds 1 Squat clean and Jerk CWOD AMRAP 18 20 TTB 400m Burden run with KB 20 KBS (53/35)