Thunder Squat Clean (10×3) 3 reps EMOM for 10 min. Level load across all sets. Metcon (Time) 21,15,9Rx:Cal RowBurpees Over the ErgDU Scaled:SUx2

Frace Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Scaled:75/55Banded Pull-ups *Rest 3 min, then Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Scaled:115/80

Partner WOD Metcon (Time) Teams of 2:5 RFT:400m Medball Run Together 20/1420 Squat Snatch 95/65

Death Valley 1 Squat Clean + 2 Front Squats + 3 Thrusters (1-1-1-1-1-1-1) Metcon (AMRAP – Reps) 10 min EMOM:Rx:5 Power Clean 115/805 Back Squat 115/805 Burpees Over the Bar Scaled:95/65

Howard’s Rock Metcon (Time) 8 RFTRx:10 Pull-ups20 Hollow Rocks30 DU Scaled:10 Banded Pull-ups20 Hollow Rocks30 SUx2

Dabo Front Squat (2-2-2-2-2) Explosive bounce at the bottom!! Metcon (AMRAP – Reps) 8 min AMRAPRx:ME OHS 135/95*5 GS Push-ups EMOM Scaled:95/65

B.Y.O.G. Metcon (AMRAP – Reps) 20 min Ascending AMRAPRx:200m Run2 Cluster 115/802 Toes to Bar200m Run4 Cluster 115/804 Toes to Bar…etc Scaled:95/65Knees to Hips

Running Down the Hill Push Press (3-3-3-3-3) Work at 75% of your 1RM Clean/Jerk. Metcon (Time) 21,15,9Rx:WBS 20/14Hang Snatch 95/65 Scaled:14/1075/55

Partner WOD Metcon (Time) Teams of 25 RFT:50 DU40 WBS 20/1430 Cal Row20 Push Jerk 115/8010 Squat Clean 115/80

Can’t spell “Swinney” without “win” Metcon (Time) Rx:30 Front Rack Lunges 115/8020 Cal Row10 Ring Dips 20 Front Rack Lunges 115/8020 Cal Row20 Ring Dips 10 Front Rack Lunges 115/8020 Cal Row30 Ring Dips Scaled:95/65Banded Ring Dips