Strength: Back Squat
4 Reps x6 Sets @ 4040
Rest 2 Min

Wod: 3 Rounds
10 OH Squats
50 Air Squats
100 Double Unders

Rx #95/65  Rx+ #135/95

Strength: 
Muscle Up Practice
(Bar or Rings)

Wod: 7 Rounds
45 Sec Right Arm Kb Snatches #53/35
45 Sec Left Arm Kb Snatches #53/35
45 Box Jump Overs 24"/20"
45 Sec Rest

Strength: Power Clean
3.3.3 x3
Rest 30 Sec / 2 Min

Wod: AMRAP in 3 Min x5
3  Squat Cleans
6 Hang Power Cleans
9 Push Ups
Rest 1 Min

Rx #135/95  Rx+ #155/95

Strength: Build to a Max
5 Push Press + 3 Split Jerks

Wod:
4 Rounds
18 Box Jumps 24"/20"
15 Toes to Bar
12 Deadlifts
9 Shoulder to Overhead

Rx #115/75  Rx+ #135/95

Strength: Front Squat
1,1,1,1,1; Rest 2 Min

Wod: For Time
15 Thrusters
15 Burpees
20 Front Squats
20 Burpees
30 Pull Ups "rx+ CTB"
20 Front Squats
20 Burpees
15 Thrusters
15 Burpees

rx #115/75   rx+ #135/95

Strength: 
9 AM Olympic Lifting

Wod: 20 Min AMRAP
In Teams of 2
10 Clean and Jerks
10 Toes to Bar
10 Burpees

*While Partner Runs 400m

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

Wod: 12 Min AMRAP "13.3"
150 Wall Balls #20/14
90 Double Unders
30 Muscle Ups
(or 30 Pull Ups + 30 Push Ups)

Strength: 
Snatch Practice

Wod:
EMOM x5
5 TnG Power Snatches
+
EMOM x10
10 Sec Row Sprint @ 100%
50 Sec Slow Recovery 

Strength: Front Squat
4,4,4,2,2,2; Rest 2 Min

Wod: 4 Rounds
20 Goblet Squats #53/35   "rx+ pistols"
20 Box Jumps 24"/20"
200m Run

Strength: Push Press
3,3,2,2,1,1; Rest 2 Min

Wod: 3 Rounds
20 Toes to Bar
25 Push Press #95/65
50 Double Unders

Strength: Power Clean
Build to a 5 Rep TnG

Wod: 12 Min AMRAP
6 Hang Power Cleans
8 Pull Ups
10 Deadlifts
12 Burpees

rx #135/95    rx+ #155/105

strength: 
9 am olympic liftting

wod: 
in teams of 2
5000m row
*switch after partner completes:
10 pull ups
20 power snatches #75/55
30 box jumps 24”/20”

strength:
squat clean: build to a tough single

wod: 
30 squat cleans for time @ 75%
-rest 2 min-
5 min amrap
wall balls #20/14
-rest 2 min-
5 min amrap
burpees

strength: 
hspu/walk practice

wod: emom x20
odd: 1 split jerk @ 85-90%
even: 1-2 rope climbs

strength:
deadlift
3,3,3,7,7,7
Rest 2 Min

wod:
5 rounds
15 kb swings #53/35
15 power cleans #95/65
45 double unders

Strength: 
A1. Push Press 6 Reps x5
A2. Strict Pull Up Max Reps x5
Rest 60 Sec Between

Wod:
4 rounds
15 pull ups
15 burpees
15 push press

rx #95/65     rx+ #115/75

Strength: 
Back Squat
7x2; Rest 2 Minutes
*every first rep @ 55x0

Wod: OTM Until Failure
5 Thrusters #95/65
5 box jumps 24"/20"
*Add 2 Reps Every Other Min

Strength:
Open Gym 10am-12pm

Wod: 
3-5 Rounds Not for Time
5 Power Cleans
50 Double Unders
10 GHD Sit Ups or V-Ups
5 Push Jerks

Strength:
9 AM OLY

Wod: In Teams of 2
2k Row (Switch Every 500m)
200 Weighted Step Ups #70/106
200 Double Unders
2k Run (Together)

Strength: Snatch
1, 1, 1; Rest as Needed

Wod: 10 Minute AMRAP
10 Sumo Deadlift High Pulls #115/75
10 Bar Facing Burpees