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WODWeightliftingBench Press (7x7)Dumbbell pullovers (5x5)Pendlay Row (7x7)Dumbbell bent over Row (5x10)10 each arm

WODMetcon (Time)100 Wall Balls 20/14 100 Cal Row 75 Kbs Russian 70/53 75 Cal Row 50 Ring Dips 50 Cal Row

WODThe VIK (AMRAP - Rounds and Reps)30 Minute AMRAP 400m Run 7 Man Makers 35/25 14 Box jumps 24/20 21 CFSU

WODWeightliftingBack Squat (5x5)Front Squat (5x5)Metcon (Time)10-1 Of Front rack lunges 95/65 Burpees

WODMetconMetcon (AMRAP - Rounds and Reps)28 Minute AMRAP 20 Cal bike 15 GHDSU 10 Parallette Pass Throughs 5 HSPU