Strength

• Deadlift, 5x3 (building)
• Double under practice between sets

WOD

For time

5 Rounds of:

5 Deadlifts, 275#/205# (must be under 70% 1RM)

3 Strict Toes-to-bar

10 Box jumps, 30"/24"

3 Strict Toes-to-bar

Then

100 Double unders (3 min cap)

Strength

• 5x[1 Squat clean + 2 Front squats], all same weight
• Strict/weighted ring dips between sets

WOD

3 Rounds for time of:

• 6 Power cleans, 115#/75#
• 6 Ring dips
• 6 Squat cleans, 115#/75#
• 6 Ring dips
• 6 Front squat, 115#/75#
• 6 Ring dips

Run 800m between rounds (so 2 runs total).

Strength

• Sled push [6-8]x40m, 240#/195#
• Rest as needed, sets by feel

WOD

For 12 minutes in teams of 2 for meters and rounds:

One partner runs 200m backwards

Non-running partner completes AMRAP of:

• 2 TGU, 53#/35# on each arm (Rx+ 55#/35# barbell)
• 15 KB swings, 53#/35# (Rx+ 55#/35# one arm barbell snatches)

Partners alternate the run.  When the runner returns, he/she picks up the AMRAP where the partner left off

Strength

• Hang squat snatch, 5x2
• Strict/weighted pullups between sets

WOD

EMOM for 10 minutes:

• 4 Burpee over bar
• 4 Power snatch, 135#/95#
• 4 C2B Pullups

If you finish under 30 seconds in any minute, add a rep to at least 1 movement.  If you cannot finish in 40 seconds, take a rep from at least 1 movement.

Strength

• OHS, 1RM
• L-sit/Strict T2B practice between sets

WOD

For time:

• 1 Minute perfect pushups (no score)
• Run 800m
• 30 OHS, 95#/65#
• 30 Hanging tucks with med ball, 20#/14#
• 100 Double unders (3 min cap)

Strength

• Hang squat clean, 5x2
• Strict/weighted ring dips between sets

WOD

Five 2-minute cycles of:

• 200m Run
• 7 Power cleans, 155#/115#
• ME wall balls, 20#/14# in remaining time

Strength

• Press (you pick the type), 1RM

WOD

4 Rounds for time of:

• 20 Deadlifts, 135#/95# (must be below 50% of your 1RM - this should be very light for you)
• 15 Pullups
• 10 S2OH, 135#/95#

Strength

• Back squat, 1RM

WOD (Teams of 2)

15 minute AMRAP of:

• 20 Front rack lunges, 135#/95# (One partner completes lunges, other partner completes HS hold)
• 20 Box jumps, 30"/24" (one partner jumps, other partner holds a squat with 10# in front)
• 400m Run (non-runner holds a plank)

Partners can break up the movement however desired (e.g. each do 10 lunges, each do 10 box jumps, each run 200m), but only one is completing reps at a time

Skill

• 3x800m
• Rest exactly 3 minutes between runs

WOD

12 Minute AMRAP of:

• 16 OH lunge with plate, 45#/35#
• 20 Ground-to-over head with plate, 45#/35#
• 24 Russian twist with plate
• Run 200m with plate, 45#/35#

Strength

• OHS, 7x2 across (all same weight)
• L-sit practice between sets

WOD

For reps of each movement

• 1 Minute of OHS, 135#/95#
• 2 Minutes of Perfect pushups (no scoring - work perfect movement)
• 3 Minutes of Toes-to-bar (stop at 50 if you make it)
• 4 Minutes of: Wall balls, 20#/14#

Strength

• Behind-the-neck Push press, 5x3
• Strict/weighted pullups between sets

WOD

Four 3-minute cycles of:

• 400m Run
• 7 S2OH, 155#/115#
• ME Pullups in remaining time

Cycle: (1) Strict C2B, (2) Strict Pullups, (3) Kipping C2B, (4) Kipping Pullups

Rest 1 minute between cycles

Strength

• Squat snatch, 3-3-2-2-1-1
• Double under practice between sets

WOD

For time:

4 Rounds of:

• 7 Power snatch, 115#/75#
• 7 Burpee box jump, 24"/20"
• 200m Run

Then

• 100 Double unders (3 min cap)

Strength

• Front squat, 10RM
• Freestanding HS/HS walking practice between sets

WOD

In 5 minutes, complete:

• 10 Strict HSPU

Then AMRAP of

• 8 KB swings, 70#/53#
• 8 Goblet squats, 70#/53#

Rest 3 minutes then, for time:

• Run 800m

Strength

• 5x[2 Squat clean + 2 Split jerk]
• Muscle-up practice between sets

WOD

For time:

• 15 Clean & jerks, 95#/65#
• 5 Muscle-ups
• 12 Clean & jerks, 95#/65#
• 4 Muscle-ups
• 9 Clean & jerks, 95#/65#
• 3 Muscle-ups
• 12 Clean & jerks, 95#/65#
• 4 Muscle-ups
• 15 Clean & jerks, 95#/65#
• 5 Muscle-ups

Skill

• 10x100m Sprint
• Run every 90 seconds

WOD

In teams of 3, in the time it takes the team to complete a 3000m row (14 minute cap), complete AMRAP of:

• 60 Wall Balls, 20#/14#
• 10 Wall climbs

Every team gets one rower, and every partner rows 1000m once. Of the non-rowing partners, only one partner can work on a movement at a time; all 60 wall balls must be completed before moving to the wall climbs, and all 10 wall climbs must be completed before returning to the wall balls. During wall balls, the "resting" partner holds a hollow position lying on the floor. During the wall climbs, the resting partner actually rests.

Strength

• 5x[1 High hang squat snatch + 1 Hang power snatch + 1 Power snatch]
• Freestanding HS/HS walking practice between sets

WOD

3 Rounds for time of:

• 400m Run
• 12 Power snatch, 95#/65#
• 1 Minute perfect pushups (no required rep count - focus on excellent reps)

Then immediately after, for time (3 minute cap):

• 100 Double unders

Strength

• Split jerk, 7x2
• L-sit practice between sets

WOD

EMOM for 10 minutes of (score is minimum of each movement - goal is consistency):

• Odd: 30 seconds Push press, 95#/65#, 30 seconds rest
• Even: 30 seconds Sumo Deadlift High Pull, 95#/65#, 30 seconds rest

Then, for 3 minutes:

• Accrue as much time as possible in a perfect plank (no score, rest as needed)

Strength

• OHS, 3RM
• Strict/weighted pullups between sets

WOD

12 minute AMRAP of:

• 4 OHS, 135#/95#
• 8 Box jumps, 30"/24"
• 12 Pullups
• 200m

Strength

• 5x[1 High hang squat clean + 1 Hang power clean + 1 Power clean]
• Strict/weighted ring dips between sets

WOD

Two 5-minute cycles of:

• 10 Strict Ring dips (Rx+ 35#/26#)

Then AMRAP of:

• 10 Power cleans, 135#/95#
• 10 Burpees over bar
• 10 Situps

Rest 3 minutes between cycles

Strength

• Back squat, 5x3

• Strict toes-to-bar practice between sets

WOD

For time: (15 min cap)

• 800m run
• 25 Thrusters, 115#/75#
• 35 Toes-to-bar
• 45 KB swings, 53#/35#