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WODMetconMetcon (AMRAP - Rounds and Reps)10 Front rack lunges each leg 10 Burpees 10 Push press 10 SDHP 400m Run RX 95/65 30 Minute AMRAP

WODMetconBrick By Brick (AMRAP - Rounds and Reps)20 Minute AMRAP Up by 2's/Start 2-2-2/4-4-4/6-6-6 Dumbbell Snatch 60/40 Box Jump 24/20 Cal Bike

WODWeightliftingCleans and Core 6 (Time)20 Squat Cleans 135/95 20 T2B 20 Power Cleans 135/95 20 K2E 15 Squat Cleans 155/115 15 T2B 15 Power Cleans 155/115 15 K2E 10 Squat Cleans 175/125 10 T2B 10 Power Cleans 175/125 10 K2E 5 Squat Cleans 195/135 5…

WODHow you pull up (Weight)10 Round EMOM MIN 1: 5 Sumo Deadlift 275/205 MIN 2: 5 Strict pull ups MIN 3: 10 Cal row

WODWeightliftingHang Power Snatch (5x3 )Metcon (Time)5 Rounds 21 Cal Bike 15 Box Jumps 24/20 9 Hang Power Snatch 95/65