WOD
"Foreign Affairs"
AMRAP 11:00
15/12 cal row 
12 wall balls 20/14
9 TTB

 
WOD
"Panic at the Nunnery"
25:00 EMOM
min 1- ring rows x 10 reps @20X1
min 2- Bulgarian split squat x 6 per side 50/35 35/25 (single DB/KB)
min 3- hollow hold x 30 seconds 
min 4- power snatch x 5 reps + bar facing burpees x 4 reps (95/65 75/55 55/45)
min 5- res

WOD
"Uno Mas"
10,9,8,7,6,5,4,3,2,1
dual DB power cleans 50/35  35/25
box jump overs 24/20"
Every 1:30 complete one round of Cindy

Cindy= 5 pull ups, 10 push ups, 15 air squats

Strength
Sumo Deadlift
10-8-6-drop back set
build load start at RPE 6/10
drop back set is at the first load.  Try for 10+ reps


WOD
"Row to Hill 50"
For Time
50 front squat
50 push press
50 burpees
96/65  75/55 45/35

WOD
"Swipe Right"
For Time
with a partner, you go, I go by round
14 total rounds (7 each)
7 burpee over bar
7 thrusters 95/65 75/55
7 TTB
 

WOD
For Time-cap 30:00
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

WOD
"Velvet Glow"
Every 3:00 x 4 sets
15 push ups
10 front squats 135/95. 115/75. 95/65 from the ground
1 rope climb