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WOD 10 Rounds 2:00 on / 1:00 off *Alternate between Row and Bike

WOD Teams of 2 30:00 AMRAP 200m Run (100m each) 100ft Walking Lunge (each) 50 Alt. DB Snatches (50/35)(split) 25 Burpee Pull Ups or Bar

WOD “GHOST” 6 rounds of:1 minute of rowing1 minute of burpees1 minute of double-unders1 minute rest *Try for as many reps as possible of EACH

SWOD Every 2:00 x 5 sets 5 Power Clean and Push Jerks *Max load: 155/105# WOD 75 Air Squats 25 Push Ups 50 Wall Balls

SWOD Every 2:00 x 5 sets 3 Bench Press @80% of Heavy Single *Build for first 2 sets WOD 10:00 AMRAP8 Shuttle Runs (50′)5 Wall

WOD 4 Rounds15/12 Calorie Air Bike15 Toes to Bar100ft Sandbag Carry (150/100) (Or Farmer Carry 70s/50s)5 Bar Muscle Ups *Target time: 12-14 minutes*Time cap: 16

SWOD Every 2:00 x 5 sets 3 Deadlifts @80% of Heavy Single *Build for 2 sets, stay for 3 sets WOD 7:00 AMRAP7 Hang Power

WOD 3 Rounds 2:00 Machine1:00 rest3:00 Machine1:00 rest4:00 Machine1:00 rest (35 min total) *Start on a different machine each round*each interval starts with 0:15 RPE

WOD Teams of 2 (alternating movements)23:00 AMRAP200/175m Row50m Sled Push (2×45/1×45)4 Squat Cleans (185/125)

WOD 6-5-4-3-2-1-2-3-4-5-6Thrusters (135/95)12-10-8-6-4-2-4-6-8-10-12Chest to Bar Pull Ups * Target time: 10-12 minutes* Time cap: 15 minutes