A1. Snatch grip Deadlift 8×2A2. Thick Grip Press 8×2 8x 2

CFWU x2Calf wringing x5 each side10 mins Basic Jump rope review Complete as many round of the follow as possible in 22 minutes 50 Double Unders50 pound Dumbbell Swing, 20 reps10 Toes to Bar

A1. Back Squat 8×2A2. Pull-up Progressions 8×2 8x 2

CFWU x2OERBs/TriDistrations/Swivel hips AMRAP 5 115 pound Thrusters, 9 reps Pull-ups, 9 reps rest 3 mins, repeat once 15 min mobility (OERBs tri distractions ect…) AMRAP 5 135 pound Power Clean 9 reps Push-up, 5 reps rest 3 mins, repeat once

CFWU x1-2OHS Warm-up x1Perfect push-up review As a team complete as many rounds of the follow as posible in 25 minutes. 50 Squats Run 400m 30 Push-ups Run 400m 15 Pull-ups Run 400m Squats, push-ups and pull-ups maybe be divided between team members however you like. The team must start and complete runs together. No exercise reps will count until all member of the team have completed the run

CFWU x1/OHSwu x1Overhead Squat6x 4 Complete 5 rounds of the following for time. 7 Pull-ups 155 Hang Power Cleans, 5 reps 155 Front Squats “+”, 3 reps

Pull-up Progressions6×4 Teams of two. Complete 4 rounds of the following Partner A rows for 100 seconds Partner B rows for 100 seconds 80-90% work effort P-roll and Roadkill as needed during 5 min rest

Snatch grip Deadlift6×5 Complete as many round of the following in 90 seconds 50% 1rm Deadlifts, 9 reps Dumbbell press, 9 reps Rest 60 seconds Repeat the above 5 times. Each round drop one rep per exercise.

Thick Grip Press6×4 Complete as many rounds of the following as possible in 12 mintues 20 Jump Touches 10 Suitcase Deadlifts 5 Toes to bar

Back Squat6×4 Complete as many round of the following in 90 seconds 45 pound Dumbbell Thruster, 9 reps Pull-ups, 9 reps Rest 60 seconds Repeat the above 5 times. Each round drop one rep per exercise.