Strength: Split Jerk
7 Singles @ 80-90%
Rest 2 Min

Wod: *20 Min Cap
"rx"
20 Pull Ups
30 Hand Release Push Ups
50 Burpees
30 Hand Release Push Ups
20 Pull Ups

"rx+"
10 Muscle Ups
20 HSPU
50 Burpees
20 HSPU
10 Muscle Ups

Strength: 1 1/4 Front Squat
5x5; Rest 2 Min

Wod: 15 Min AMRAP
10 Front Squats
200m Run
50 Double Unders

rx #135/95
rx+ #185/125

Strength: 9 AM OLY
A. Squat Clean + Push Jerk + Split Jerk
Built to a Maax
B. Clean Grip Deadlift 5, 5, 5

Wod: For Time
In teams of 3
"Dianne"
"Elizabeth"
"Isabelle"
*each person must pick one and go in order. Use one barbell

Strength: Back Squat Cluster
3,3,3 x3; rest 1 min/3 min

Wod: 8 min AMRAP
8 Thrusters #95/65
16 Double Unders

Strength: Squat Snatch
Build to a Tough Single in 20 Min

Wod: In Teams of 2
20 min Max Calorie Row
*switch every minute

Strength: 1 Clean Pull+1 Hang Power Clean
OTM x10

Wod: AMRAP in 20 min
20 Power Cleans #95/65
20 Pull-Ups
400 m Run

Strength: Push Jerk
1.1.1 x3; rest 15 sec / 3 min

Wod: 5 Rounds
10 Shoulder to Overhead
10 Burpee Box Jumps 24"/20"
Rest 1 Min

rx #95/65
rx+#155/105

Strength: Front Squat
Build to a 5 Rep Max

Wod: 3 Rounds
27 Wall Balls #20/14
18 Deadlifts
9 Front Squats
rx #135/95  rx+ #185/125

Strength: 9 AM
A. 2 Clean Pulls + 1 Squat Clean x5
B. Tall Jerks 5x5
C. Split Jerk Strict Press 5x5

Wod: 10 AM
In Teams of 2
100 Clean and Jerks #135/95
Every 2 Min of Work; 800m Run
*Partners Must Alt' Every Rep

Strength: 
Barbell Reverse Lunges 8 Alt' Reps
x5; Rest 2 Min

Wod: 3 Min AMRAP x5
2 Power Snatches
4 OH Lunges
6 Bar Facing Burpees
-Rest 1 Min-

rx #95/65  rx+ #135/95

Strength: 
Weighted or Strict Pull Ups
3 On the Minute x10

Wod: Every 2:30 x8
Odd Rounds: 500m Row
Even Rounds: 10 Toes to Bar + 10 Box Jumps 24"/20"

Strength: 
Deadlift @ 5050
5x3; Rest 90 Sec

Wod: 15 Min AMRAP
5 Power Cleans
15 Deadlifts
30 Double Unders

rx #135/95  rx+ #185/125

Strength: 
Push Jerk 2.2.2 x3
Rest 15 Sec / 3 Min

Wod: 3 Rounds
21 Shoulder to Overhead
15 Burpees
9 Toes to Bar

rx #75/55  rx+ #115/75

Strength: 
Hang Squat Clean
Build to a 5 Rep Max

Wod: "Karen"
150 Wall Balls #20/14

Open Gym
10 am --- 12 pm

Strength: 9 AM
Olympic Lifting

Wod: 
Wod: 5 Rounds
In Teams of Two
5 Min AMRAP / 1 Min Rest
20 Cal Row / 10 Box Jumps
20 Kb Swings / 10 Burpees
20 Double Unders / 10 Air Squats
20 Sit Ups / 10 Push Ups

Strength: Back Squat
Build to a 10 Rep

Wod: For Time
50 Wall Balls #20/14
40 Front Squats
30 Burpees
20 Power Snatches
10 Muslce Ups (or 30 pull ups)

Rx #95/65   Rx+ #115/75

Strength:
A1. Top to Top Kb Strict Press
20 Alt' Reps x3; rest 1 min
A2. 10 Strict/Weighted Pull Ups
x3; rest 1 min
A3. Hollow Body Hold
45 Seconds; rest 1 min

Wod: 4 Rounds
400m Run / Row
21 Unbroken Kb Swings
rx #53/35   rx+ #70/53

*Each Person Must Run/Row Twice

Strength: Power Clean
2 TnG Every 1:45 x10
Build Each Set

Wod: 10 Min AMRAP
12 Deadlifts
9 Toes to Bar
6 Hang Power Cleans

rx #135/95
rx+ #165/115

Strength: Strict Press
Build to a Max

Wod: 7 Rounds
45 Sec of Push Press #95/65
45 Sec of Box Jump Overs 24"/20"
45 Sec Rest