Strength: 20 Min
Kipping / Muscle Up Practice

Wod: 3 Rounds
21 Power Snatches #75/55
42 Double Unders

Strength: 15 Min
Deadlift 5,5,3,3,3

Wod: 20 Rounds
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead

rx #135/95
rx+ #165/115

Tues 2nd
Strength: 25 Min
Front Squat 5x5
With 4 Sec Pause at Bottom

Wod: 5 Rounds
10 Burpee Box Jumps 24”/20”
10 Toes to Bars
10 Sumo Deadlift High Pulls #75/55

Strength: 10 Min
Warm Up to Heavy Clean and Jerk

Wod: 
12 Min AMRAP
6 Clean and Jerks #115/75
12 Pull Ups (rx+ CTB)
18 Wall Balls #20/14
-Rest 2 Min-
6 Min to Establish
1 Rep Max Clean and Jerk

Wod: 20 Min
Move at Easy Pace
50 Double Unders
10 GHD's or 20 Sit Ups
30 Alt' Walking Lunges
10 Ring Dips or 20 Push Ups

Strength: OLY 9 AM
A. 2 Front Squats + 2 Split Jerks x5
B. Overhead Squat 3,3,3

Wod: Teams of 2
6 Rounds (Each)
400m Run
While Partner Holds Kb Front Rack #108/70

Strength: 
Deadlift 5 reps OTM x5

Wod: 4 Min AMRAP
4 Power Cleans
8 Bar Facing Burpees
32 Double Unders
-Rest 2 Min-
x3

rx #135/95
rx+ #165/115

Strength: Strict Press
10 Reps OTM Until Failure
*Start at #45/35 and add #20 OTM

Wod: For Time
35-30-25
Kb Swing #53/35
Box Jump 24"/20"

Strength: 20 Min
Back Squat 7,7,7

Wod: 4 Rounds
1 Min Max Cal Row
1 Min Rest
2 Min Max Wall Balls #20/14
2 Min Rest

Wod: “13.1"
17 Min AMRAP
40-30-20-10
Burpees
30 Snatches

Mens: #75/135/165/210
Womens: #45/75/100/120

Strength: 25 Min
Clean and Jerk 1,1,1,1,1
(Same Weight Across)

Wod: For Time
50 Clean and Jerks #115/75

*Every Break
rx 10 Pull Ups
rx+ 1 Rope Climb

Strength: 9 AM OLY
A. Clean and Jerk 2.2.2 x3 (rest 15 sec btw 2's)
B. Clean Pull 5x5

Wod: In Teams of Two
2 Rounds For Time
15 Box Jumps 24”/20”
20 Wall Balls #20/14
25 Cal Row
20 Wall Balls #20/14
15 Box Jumps 24”/20"

*Relay Style. 1st Partner Completes Entire Round, Then 2nd Partner Goes. Continue Until Both Complete 2 Rounds.

Strength: 20 Min
Back Squat; Build to a 10 Rep Max

Wod: 5 Rounds
12 Thrusters #95/65
8 Bar Facing Burpees

Strength: 15 Min
L-Sit; As Many Sec As Possible x5

Wod: 3 Rounds
25 Kb Swings #53/35
50 Sit Ups
25 Box Jumps 24"/20"

RX+ #70/53

Strength: OTM x10
1 Deadlift + 1 Power Clean + 1 Hang Power Clean
*Can Only Build 10-20 lbs

Wod: For Time
30 Squat Clean and Jerks #165/115
30 Double Unders OTM Until Finished

Strength: 25 Min
Split Jerk; Build to a Max

Wod: Every 90 Sec x7
10 Power Snatches #95/65
10 Burpees

Strength: Front Squat
6 Reps OTM x5
(From Floor)

Wod: 15 Min AMRAP
25 Wall Balls #20/14
50 Double Unders
5 Muscle Ups / 15 Pull Ups

Wod: 20 Min AMRAP
@ Easy Pace
30 Sec HS Hold / Or 50 ft HS Walk
10 GHD Sit Ups
20 Cal AD

Strength: 9 AM OLY
A. Power Snatch 1.1.1 x5 (rest 10 sec btw 1's)
B. OH Squat 5,5,5

Wod: In Teams of 3
1 Min AMRAP Thrusters #45/35
2 Min AMRAP Burpee Box Jumps 24"/20"
3 Min AMRAP Cal Row

*Partners Switch After Person In Front Finish Their AMRAP

Strength: 25 Min
Front Squat 3 Reps x7
(Same Weight Across)

Wod: 10 Min AMRAP
25 Air Squats
5 Clean and Jerks 

RX #165/115
RX+ #185/125