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WOD: 1000m Row 100 DUs 50 Wall Balls 20/14 500m Row 50 DUs 25 Wall Balls BOOTCAMP: 20 min AMRAP 500 m row 50 Double unders 25 wall balls 1 wall walk / 10 sec handstand hold

STRENGTH: GHD hip extension WOD: 12 min AMRAP 5 box jumps 24/20 10 push ups 15 sit us 30 double unders BOOTCAMP: 800 m run buy in 8 rounds: 5 box jumps 10 push ups 15 sit ups 30 double unders 800m run cash out

STRENGTH: Find 1RM Hang Squat Snatch WOD: 60/50 Cal Row 50 Hang Power Snatch 75/55 40 Pull ups

WOD + BOOTCAMP: 0-2:00 200m Run Then; Max Burpees 2:00-4:00 200m Run Then; Max Wall Balls 30/20 4:00-6:00 Rest 6:00-8:00 200m Run Then; Max Burpees 8:00-10:00 200m Run Then; Max Ball Slams 30/20 4min Rest Then repeat WOD -Record total reps completed for entire wod

WOD: 16.2 4-min. AMRAP + bonus time: 25 toes-to-bars 50 double-unders 15 squat cleans* Time extends 4 minutes each time a round is completed. * Reps decrease. Load increases. OR 10 min amrap 25 TTB 50 DUs 15 Squat cleans 135/85

STRENGTH: 1RM Hang Squat Clean WOD: 6min Amrap 5 Power Cleans 135/95 30 DUs -These power cleans should be as close to touch and go on every round as possible!

WOD + BOOTCAMP WOD: 4 Rounds 1min Cal Row 1min Wall Balls 20/14 1min Box jump overs 24/20(step ups not Rx) 1min rest after each round

WOD: 10 min Amrap 2 KB swings 35/53 2 Sit ups -Add 2 reps every round