Strength: 
Pull Up / Muscle Up Practice

Wod: EMOM x 20
Odd: 3 Front Squats @ 77% 1RM
Even: 6 Pull Ups or 3 Muscle Ups

Strength: Deadlift
Build to a Tough 10 Rep
Then
5,5,5 at Above Weight; Rest 2 Minutes

Wod: 20 Min AMRAP
400m Run
16 Box Jumps 24"/20"
32 Kb Swings #53/35 

Strength: Back Squat
7,5,3,5,7 @ 22x1
Rest 2 Minutes

Wod: 3 Rounds
35 Wall Balls #20/14
75 Double Unders
15 Toes to Bar

Strength: 3 Push Press + 3 Push Jerks x5
Rest 2 Minutes

Wod: For Time
30 Clean and Jerks
60 Burpees onto Plate
90 Air Squats

rx #95/65
rx+ #135/95

Strength: 9 AM OLY

Wod: In Teams of 2
3 Rounds
Partner 1: 15 Deadlifts
Partner 2: 10 Burpees Over Bar
*Then Switch and Repeat
+
3 Rounds
Partner 1: 15 Power Cleans
Partner 2: 10 Burpees Over Bar
*Then Switch and Repeat
+
3 Rounds
Partner 1: 15 Front Squats
Partner 2: 10 Burpees Over Bar
*Then Switch and Repeat

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

Wod: For Time
400m Run
21 Thrusters #75/55
600m Run
15 Thrusters #95/65
800m Run
9 Thrusters #115/75

"rx+"
#95/65
#135/95
#165/115

Strength: Bench Press
10,8,6,4,2; rest 2 min

Wod: Row
1000m
800m
600m
400m
200m
Rest 1:1
*Record Total Time

Strength: 
A. Strict Press 5,5,5; Rest 90 Sec
B. Push Press 3,3,3; Rest 90 Sec

Wod: 5 Rounds
"rx"
15 Burpees
12 Pull Ups
9 Box Jumps 24"/20"

"rx+"
15 Burpees
10 Box Jumps 30"/24"
5 Muscle Ups

Strength: 1 1/4 Front Squat
3,3,3,2,2,2; Rest 90 Sec

Wod: For Time
150 Double Unders
75 Wall Balls #20/14
50 Alt' Walking Lunges
75 Kb Swings #53/35
150 Double Unders

Strength: On The Minute x8
1 Clean and Jerk
*Start at 65% and Build #10 Each Set

Wod: "15.1/15.1a"
9 Min AMRAP
15 Toes to Bar
10 Deadlifts #115/75
5 Snatches #115/75
+
Immediately After...
6 Min to Establish:
1 RM Clean and Jerk

Guest Coach Jenny LaBaw:
Come Out at 10 am to Support
Her Run Across Colorado

Strength: Overhead Squat
Build to a 10 Rep Max

Wod: 3 Rounds
30 Power Snatches #75/55
20 Burpee Box Jump Overs 20"

Strength: Power Clean
AMRAP in 8 Min @ 90% 1RM

Wod: OTM x18
Min 1: 10 Cal Row
Min 2: 10 Double Kb Cleans #53/35
Min 3: 10 Toes to Bar

Strength: 8 Sets
1 Push Jerk + 1 Split Jerk
Rest 90 Sec

Wod: 
"rx"
20-18-16-14-12-10-8-6-4-2
Wall Ball #20/14
10-9-8-7-6-5-4-3-2-1
Pull Up

"rx+"
20-18-16-14-12-10-8-6-4-2
Wall Ball #20/14
Bar Muscle Ups

Strength: Deadlift
7-7-5-5-5; Rest 2 Min

Wod: For Time
60 Double Unders
30 Right Arm Kb Snatches #53/35
45 Kb Swings #53/35
30 Left Arm Kb Snatches #53/35
60 Double Unders

Strength: Squat Clean
1 Rep x7 @ 80-90%; Rest 2 Min

Wod: "Coe"
10 Rounds
rx:
10 Thrusters #65/45
5 Push Ups
rx+:
10 Thrusters #95/65
10 Push Ups

OLY: 9 AM
A. 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Jerk x10
B. “Panda Pull” 5x5

Wod: In Teams of 3
25 Min Clock
200 Wall Balls #20/14
150 Cal Row
100 Burpees
-In Remaining Time-
1 Rep Max Front Squat

*Must Switch Every 20 reps
core Is Combined FS Weight 

Strength: Power Snatch
1.1.1 x5; Rest 15 Sec / 2 Min

Wod: "Nancy"
5 Rounds
400m Run
15 Overhead Squats #95/65

Strength: 2 Sets
Max Reps Unbroken Thrusters #95/65; Rest 3 Min
(No Racking Or Resting at Top)

Wod: Row
350m @ 100% x4; Rest 3 Min

Strength: Hang Power Clean
5 Unbroken x5; Rest 2 Min
Build Each Set

Wod: 5 Rounds
15 Deadlifts
15 Box Jumps 24"/20"

rx #155/105
rx+ #185/135