Complete 1 set every 2-minutes of: 5x3 Deadlift, 75% AMRAP in 15mins of: 200m Run 15 Toes to Bar 10 Deadlifts, 90/60kg 5 Wall Walks

De-load Week We are backing off the volume and intensity for this week before hitting another 8-week training block. WOD EMOM for 7 mins of: 1 Snatch -Increasing weight Met Con For time: 15 Power Snatches, 50kg (35kg) Then, 10 Rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats Then, 15 Power Snatches, 50kg (35kg)

"Partner Annie" For time: 150-120-90-60-30 Double Unders 100-80-60-40-20 Sit-ups -Share the reps as you like with your partner. "Team Bike" Max Calories in 10 minutes

"WES" For time: Run 800m with a 10kg (5kg) plate Then, 14 rounds of: 5 Strict Pull-ups 4 Burpee Box Jumps, 24" (20") 3 Power Cleans, 60kg (40kg) Then, Run 800m with a 10kg (5kg) plate

AMRAP in 15mins of: Run 200m 20 Wall Balls 20lb/14lb 20 Double Unders Row 200m 20 Wall Balls 20/14lb 20 Double Unders

3x90sec Weighted Plank -Hold the same weight for all sets 3 Rounds, each for time of: 25 Russian KB Swings, 24kg (16kg) 5 Wall Walks 15 Toes to Bar -Rest 1-minute between rounds

6 Rounds every 2-minutes of: 1 Clean & Jerk Met Con 5 Rounds for time of: 10 Handstand Push-ups 5 Clean & Jerks, 60-70% of part A 10 Bar-facing Burpees

Back Squats 1x3, 75% 1x2, 80% 2x2, 85% Met Con For time: 15-12-9 reps Single-arm DB Overhead Squats each arm Pull-ups Then, 9-6-3 reps Single-arm DB Hang Squat Snatches each arm Ring Muscle-ups DB Weight: you choose

Partner WOD 10 Rounds for time of: 30 Air Squats 22 KB Swings, 24kg (16kg) 14 Box Jump Overs, 24" (20") -Share the reps as you like.

1RM Bench Press 10 Rounds every 90sec of: 5 ball slams 1 Power Snatch -Increasing weight