Deck Of Cards!!! it’s a surprise!

Thursday: Conditioning: 6 RFT 6 C&J 155/115 10 HSPU 35 DUBS Strength: 5 sets @ 60% 3 cleans 5 front squats Accessory work: 4 x 10 DB Floor Press 4 x 10 DB Bentover Row 4 x $$$ Ring Dips

8 min EMOM Deadlift x 8 225/155 KB Swing x 15 70/53 Partner Chipper Dirty 30 (300m row before each set) 30 Burpees Synchro 30 DB Snatches 30 Pull-Ups 30 Burpees Synchro 30 DB Clean & Jerks 30 Box Jumps 30 Burpees Synchro

Strength: Snatch Pulls 4x2 Full Snatch 5x2 Conditioning: 18 min AMRAP Bike 16/14 cals Power Snatch x 6 95/65 Wall Balls x15 20/14 Extra: Strict Ring Pull-Ups 3x10 Inverted BB Rows 3x10 Hollow Body Holds 3x30-1min RX + Full Snatch 25/20 SC 75/45, 14/12

Strength: Front Squats 6x5 @65% 3 sec tempo Reverse BB Lunges 4x10 Conditioning: 5 RFT Row x 20/18 cal T2B x10 BB Thruster x 10

Buy IN Row 1k 4 RFT 400m Run 40 C2B Pull-Ups 400m Row 20 Deadlifts 225/155

Strength: Build to a heavy 2 RM Clean & Jerk For Time: 25 C&J 155/115 25 Bar Over Burpees 24/20 25 Box Jump Overs 25 Front Squats 155/115 25 Bar Over Burpees

”Feel the burn” Partner WOD Teams of 2 3 min AMRAP at each station 1 min rest/transition 2 Rounds (one partner works the other rests partition the reps as needed desired) 1. Wall Balls 2. Row for cals 3. Battle Rope Slams 4. DB Alternating Snatches 5. Burpees

Conditioning: 5 .RFT 14/10 cals on rower 10 DB Thrusters 10 T2B Strength: BB Push Press 4x10 Strict Press 4x10 Strict Pull-Ups 4x$$$ Extra: Heavy Sled Push

Skill: Snatch Balance or Drop Snatch 3x2 Snatch Pulls 3x2 Strength: 8 min EMOM Hang Squat Snatch x3 65-75% (you can build) Conditioning: 15 min AMRAP 10 DB C&J 50/35 10 DB Over Burpees 10 HSPU Extra: Behind Neck Snatch Grip BB Push Press 4x5 Ring Dips 4x10

Strength: Front Squats Build up to 3 RM then back down 3x3 @65% of 3 RM Conditioning: 10 RFT Squat Clean x 3 155/105 Wall Balls x 15 20/14 Extra Credit: Straight Leg Deads 4x10 Barbell Roll-Outs 4x10

Partner WOD: Teams of 2 5 Rounds For Time: Reps Split Evenly 24 Hang Power Snatch 115/75 24 Box Jump Overs 24/20 24 S2OH 115/75 24 Burpees

Conditioning: 15 min AMRAP KB Snatch x 16 Double Unders x 35 Row 25/18 Cals Double Unders x 35 Accessory/Strength: 4 Min AMRAP Seated Strict KB Overhead Press x10 Renegade Rows x 20 1 min rest 4 Min AMRAP Double KB Swing x 15 Plate Sit-Ups x 12 1 min rest 4 Min AMRAP Kneeling Curl-Press x 10 Hollow Body Rocks x 15

Strength: 8 min EMOM Clean Complex: building to heaviest set possible 2 Power Cleans 2 Squat Cleans 2 Front Squats Then 3 x 3 Power Cleans @ last weight of complex Conditioning: 5 Rounds For Time: Bar Muscle Ups x 5 or 10 Pull-Ups & 15 Push-Ups Deadlifts x 5 185/95 RX Clean & Jerk x 5 185/95 RX

Strength: Push Press 5x8 Snatch Grip Barbell Bentover Row 5x10 Conditioning: Partner Workout 10 Rounds For Time: You Go, I Go: 8/6 Cals on Bike 10 Burpees 10 DB Snatch

Strength: Snatch Complex 6 Sets Building: 3 Snatch Pulls 3 Full Snatch 3 Overhead Squats Conditioning: 6 Min AMRAP: Row 250 8 Hang Squat Snatches 95/65 1 min break 6 Min AMRAP: Row 250 Wall Balls x 15 1 min break 6 Min AMRAP: Row 250 KB Swings x 10

Strength: Front Squat 6x3 70% x 2 75% x 2 80% x 2 Conditioning: 4 RFT: 10 Clusters 95/65 10 HSPU 5 Devils Press 50/35

Partner WOD: For Time 50 Hang Power Snatches 500m Row 50 T2B 500m Row 50 Hang Squat Cleans 500m Row 50 Pull-Ups 500m Row

Conditioning Day: 45 Seconds on 15 Seconds Off 4 Rounds 1) Row 2) Box Jump Overs 3) DB Thrusters 4) Suitcase Crunch 5) Assault Bike 6) Battle Rope Slams 7) HRPU 8) Russian Twists 9) KB American Swings

Strength: Squat Clean 6x2 build to heavy double Conditioning: For Time 20 Clean & Jerks 155/95 30 Front Squats 155/95 40 Pistols or 60 DB Lunges 80 Wall Balls 20/14