1 mile run time trial WOD 5 rounds for time. 50 Double Unders (3:1) 20 Push Jerks (115/85) (RX+ 135/95) (18 minutes or faster)

15 minutes to find 2RM Back Squat WOD 5 rounds for time. Run 400 meters 21 KBS (55/35) (16 minutes or faster)

EMOTM for 10 minutes 7 Toes to bar 9 Sit ups WOD For time. 21-15-9 Deadlifts (185/135) (RX+ 225/155) Burpee Box Jumps (24/20) (10 minutes or faster)

15 minutes to find a 3RM Thruster WOD 3 rounds for time. 2 rounds of Cindy 20 Wall Ball Shots (20/14) (12 minutes or faster)

EMOTM for 15 minutes 1 Full Snatch WOD Death by Power Cleans (115/85) (RX+ 135/95)

EMOTM for 10 minutes 12 KBS (55/35) WOD Tabata Double Unders Burpees Box Jumps (20/16) Squats (score is total reps)

5 sets Back Squats @tempo 5011 x 5 reps WOD For time. 100 ft. walking lunges 21 Pull ups 21 Sit ups 100 ft. walking lunges 18 Pull ups 18 Sit ups ... 100 ft. walking lunges 3 Pull ups 3 Sit ups (15 minutes or faster)

EMOTM for 10 minutes 5 Slam Balls (30/20) 5 Toes to Bar (sub for knee tucks) WOD 3 rounds for time. Run 400 meters 15 Hang Squat Snatch (75/55) (95/65) (15 minutes or faster)

5 sets DB Single Arm Row (12 each arm) S/S DB Single Arm Press (12 each arm) WOD For time. 10-9-8-7-6-5-4-3-2-1 Deadlift (185/135) (RX+225/155) Ring Dips (sub for bar or box) (10 minutes or faster)

EMOTM for 15 minutes 1 Power Clean WOD For time. 9-15-21 Thrusters (95/65) Wall Ball Shots (20/14) (12 minutes or faster)