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WODWeightliftingPendlay Row (5x10)Metcon (Time)4 Rounds 21 Cal Bike 15 Box jumps 24/20 9 Devils press 35/25

WODWeightliftingShoulder Press (5x5)Push Press (5x5)Metcon (AMRAP - Rounds and Reps)15 Minute AMRAP 10 Push press 95/65 10 T2B 10 Cal Row

WODWeightliftingSquat Clean (10x1)Hang squat clean (10x1)Metcon800m Run (Time)Max Effort 800m Run

WODMetcon (6 Rounds for reps)4 minute AMRAP 3 Deadlifts 275/205 5 Pull ups 7 Wall Balls 20/14 repeat 5 rounds 2 Minute Rest between rounds

WODWeightliftingPrison Press (Weight)8x8 AHAPMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 12 cal bike 12 HRPU