Pre-WOD: Coach led Warm-up SWOD Press  5-3-3-1-1 MetCon 20min AMRAP of: 400m- Run 10- Thrusters 55/75 Post Total Reps:

Pre-WOD: Coach led Warm-up SWOD Back Squat  5-3-3-1-1 MetCon 5min AMRAP of: Muscle-ups (Sub Muscle-up Progression) Post Total Reps:

Pre-WOD: Coach led Warm-up SWOD Power Clean  5-3-3-1-1 MetCon 3rds for time of: 500m- Row 25- Air Squats Post Total Time:

Pre-WOD: Coach led Warm-up SWOD Bench Press  5-3-3-1-1 MetCon “Annie” Complete 50-40-30-20-10 for time of: Double Unders Sit-ups Post Total Time:

Pre-WOD: Coach led Warm-up SWOD Deadlift  5-3-3-1-1 MetCon Complete for time of: 10- Muscle ups 15- Man Makers 25/45 20- KB Swings 53/70 25- Toes 2 Rings 30- Wall Balls 14/20 @ 10ft tgt 35- Burpee Box Jumps 20/24 40- Explosive Push-ups Post Total Time:

Pre-WOD: Coach led Warm-up SWOD Press  5-3-3-1-1 MetCon 21-18-15-12-9-6-3 reps for time of: SDHP #75/#45 Push Jerk Post Total Time:

Pre-WOD: Coach led Warm-up SWOD Power Clean  5-5-3-3-3 MetCon 6 Rounds for Time of: 50- Double Unders 6- Push-Jerks #135/#185 1min- Rest Post Total Time:

Pre-WOD: Coach led Warm-up SWOD Bench Press  5-5-3-3-3 MetCon 5 Rounds for Time of: 14- Virtual Shoveling 25/45 7- Box Jumps 20/24 Post Total Time:

Pre-WOD: Coach led Warm-up SWOD Deadlift  5-5-3-3-3 MetCon 20min AMRAP: 250m- Row 25- Push-ups Post Total Reps:

Pre-WOD: Coach led Warm-up SWOD Press  5-5-3-3-3 MetCon For Time: 5 Front Squats 25 Pull-ups 4 Front Squats 20 Pull-ups 3 Front Squats 15 Pull-ups 2 Front Squats 10 Pull-ups 1 Front Squat 5 Pull-ups Use 5 Rep Max For Front Squats Post Total Time: