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WODWeightliftingDeadlift (1x1 )20 minutes build to a heavy single Metcon (Time)4 Rounds 10 Deadlift 155/115 10 Pull ups 25 Cal Bike

WIDMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 15 Box jumps 24/20 500m row 10 DB Squat cleans 35/25 10 DB Push press 35/25

WODWeightliftingHang Power Snatch (6x4)Metcon (AMRAP - Rounds and Reps)15 min AMRAP 21 Cal Bike 15 CFSU 9 Hang power snatch 95/65

WODAre you OK?? (Time)1 Mile Run into 100 T2B every time you drop do 5 Wall Balls 25/20

WODMetconMetcon (Time)500 Bar Bench press 45/35Metcon (Time)4 Rounds half mile bike 400m run