Strength

• Back squat, 3x5
• Strict/weighted ring dips between sets

WOD

For time: (15 minute cap)

• 15 Burpees over bar (lateral)

then 3 Rounds of

• 400m Run
• 15 Thrusters, 95#/65#

then

• 15 Burpees over bar (lateral)

Strength

• Split jerk, 5x3 (from the floor)
• Pistols practice between sets

WOD

For time, 10-9-8-7-6-5-4-3-2-1 of:

• Strict press, 95#/65#
• Strict Pullups
• Pistols (alternating legs)

Strength

• Sled push, 6x40m, 240#/195# (5 plates/4 plates)
• Ample rest between pushes

WOD

10 Minute Partner AMRAP of:

• Partner A completes 10 hollow rocks while Partner B holds plank, then switch
• Partner A completes 15 G2OH, 45#/35# while Partner B holds handstand, then switch
• Partner A completes 20 grasshoppers while Partner B holds squat, then switch

Strength

• Hang squat cleans, 5x3
• Strict/weighted pullups between sets (5x3)

WOD

Death by:

• Power cleans, 95#/65#
• Wall balls, 20#/14#

Complete 1 of each in minute 1, 2 of each in minute 2, until failure; if failure occurs before 10 minutes, complete 7 of each for until the 10th minute. Score is the last minute all reps were completed.

Strength

EMOM for 10 minutes

• 1 Strict press (from the floor, you pick the weight)

WOD

Four rounds for time of: (12 minute cap)

• 12 Push press, 115#/75#
• 12 Toes-to-bar
• Run 200m

Strength

• Back squat, 1RM

WOD

For time:

• 400m Run
• 20 Strict Ring dips
• 40 Front rack lunges, 135#/95#
• 60 KB swings, 53#/35#
• 400m Run

Strength

• Deadlift, 1RM

WOD

Three 3-minute cycles of AMRAP of:

• 3 HSPU (Rx+: Deficit HSPU, 6"/4")
• 5 Deadlifts, 225#/155# (Rx+ 275#/185#)
• 7 Pullups (Rx+ C2B Pullups)

Rest 1 minute between rounds

Strength

• Hang Squat snatch, 5x3
• Strict/weighted ring dips between sets

WOD

12 minute EMOM (40 sec on, 20 sec off) of:

• Odd: 3 Squat snatch (you pick weight), ME double unders in remaining time
• Even: 6 Burpee box jumps, 24"/20", ME situps in remaining time

Score is total double unders and total situps.

Skill

• 10x100m Sprint
• Run every 90 seconds

WOD

10 Minute AMRAP of:

• 15 Medball clean Wall balls, 20#/14#
• 15 Medball situps, 20#/14#
• 200m Run with Medball, 20#/14#

Strength

• Push press, 7x2 (all at same weight)
• Pistols practice between sets

WOD

4 Rounds for time of:

• 8 Strict Pullups
• 8 S2OH, 135#/95#
• 12 KB swings, 70#/53#
• 12 Pistols, alternating legs

Strength

• Hang power cleans, 5x3
• Freestanding HS/HS walking practice between sets

WOD

4 Rounds for time of (20 minute cap):

• 15 Deadlifts, 135#/95#
• 10 Hang power cleans, 135#/95#
• 5 HSPU

Run 800m after every 2 rounds (so 2 runs total)

Strength

• Overhead Squat, 7x2 (all sets at same weight)
• Double unders practice between sets

WOD

For time (12 minute cap) and calories, and teams of 3 complete:

• 200 DU
• 100 Toes-to-bar
• 75 Box jump overs, 30"/24"
• 50 Wall balls, 20#/14#

One partner is always rowing 20 calories, and a teammates must alternate rowers after every 20 calories (i.e. one partner can't row 40 calories straight).  Reps can only be completed while the rower is accruing calories.

Strength

• Hang power snatch, 5x3
• L-sit practice between sets

WOD

8 Minute AMRAP of:

• 10 Hang power snatch, 95#/65#
• 10 Burpee to a target 6" above a standing reach

Strength

• Front squat, 7x2 all at same weight
• Strict/weighted pullups between sets (3x3)

WOD

For time:

• 30 Back squat, 155#/115# (Rx+ 185#/135#)
• 40 Pullups (Rx+ C2B Pullups)
• 50 Pushups (Rx+ Ring pushups)
• 400m Run

Skill

• 8x200m Runs
• Run every 2 minutes

WOD

4 Rounds for time of: (12 min cap)

• Odd rounds: 3 Wall climbs; Even rounds:  30 sec HS hold
• 15 KB swings, 53#/35#
• 30 Jumping lunges

Strength

• Deadlift, 5x3 (work up to ~85% of 1RM)
• Freestanding HS/HS walking practice between sets

WOD

3 rounds, each movement begins on the minute (40 sec cap each minute)

• 10 Deadlifts, 255#/185#
• 20 Wall balls, 20#/14#
• 20 Pushups

Also complete a 2:40 minute row for calories before or after any round (row exactly once).

Strength

• Push jerk, 5x3 (work up to ~85% 1RM)
• Pistols practice between sets

WOD

For time, 21-15-9 of:

• Push press, 115#/75#
• Box jumps, 30"/24"

Run 400m after each round

Strength

10 min EMOM of:

• 1 squat clean (you pick weight)

WOD

7 Minute AMRAP of:

• 7 Power cleans, 155#/115#
• 7 Lateral Burpees over bar
• 7 Toes-to-bar

Strength

• Back squat, 7x2 (all at same weight, ~90% 1RM)
• Strict/weighted pullups between sets (3x3)

WOD

Five 2-minute rounds of:

• 200m Run
• 10 C2B Pullups
• ME Thrusters, 115#/75#

Rest 1 minute between rounds

Strength

• Squat Snatch, 5x2 (all at same weight)
• Strict/weighted ring dips between sets

WOD

4 Rounds for time of:

• 10 Squat snatch, 95#/65#
• 10 Strict ring dips
• 30 Double unders