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WODWeightliftingBench (8x7)Flat Bench Dumbbell Fly (5x12)Metcon (5 Rounds for reps)300m Row x 5 60 second rest

WODWeightliftingBack Squat (5x5)Front Squat (5x5)Metcon (Time)4 Rounds 12 T2B 12 cal bike 12 Burpees

WODMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 20 cal bike 10 DB Thrusters 20 CFSU 10 Devils press RX’ed 35/25

WODMetcon (Time)1 Mile Run 30 Squat Cleans 95/65 800m Run 20 Squat Cleans 95/65 1 Mile Run 30 Squat Cleans 95/65

WODMetcon (Time)5 Rounds 21 Wall Balls 20/14 15 HRPU 9 Pull ups 45 DUs/ 135 singles

WODDT in the Ocean (Time)5 Rounds 500m Row 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 155/105

WODWeightlifting20 rep bench (3x20)Close grip bench (5x8)Metcon (AMRAP - Rounds and Reps)12 Min AMRAP 6 cal bike 6 K2E 6 Push ups

WODMetcon (Time)5 Rounds 20 DB Lunges 35/25 10 each leg 400m Run 10 Struct pull ups 20 Burpees