STRENGTH : 

12-MIN EMOM

2x SGDL @ (5:5) 

WOD : For Time! 

- 10 OVERHEAD SQUATS (115/75) +(135/95) 

-  1 LAP

- 20 FRONT SQUATS (115/75) +(135/95) 

-  1 LAP

- 30 BACK SQUATS (115/75) +(135/95)

-  1 LAP

STRENGTH : 

10-1 Bench Press

1-10 Strict Pull Ups +(Weighted) 

WOD : 3 Rounds FT

- 15 HSPU

- 10 Push Press (115/75) 

-  5 Thrusters (115/75) 

-  1 LAP

Saturday Morning Track WOD :

6 MIN EMOM - 40 Yard Sprint

2 MIN REST

6 MIN EMOM - 40 Yard Sprint

4 Rounds For Time (Partner WOD)

- 30 Wall Ball Shots OVER Goal Post (20/14)

- 400m Run w/ Wall Ball OVERHEAD

- 40 1-Arm Snatches (40/30)

STRENGTH : 

5x10 Strict Press

WOD : "Annie" 

50-40-30-20-10

- Double Unders

- Sit Ups

STRENGTH : 

6x5 Snatch High Pulls

(2@90% - 2@100% - 2@110%) 

WOD : 3 Rounds FT

- 21 WALLBALL SHOTS (20/14) 

- 14 HSPU

-  7 DEADLIFTS (315/205)