Strength: 15 Min
HSPU Practice

Wod: 5 Rounds
20 Sec Row @ 100%
60 Sec Max Kb Swings #53/35
60 Sec Max Box Jump Overs 24”/20”
-Rest 3 Min-

Strength: 15 Min
Barbell Front Rack Lunges
16 Alt’ Steps x4

Wod: For Time
40 Wall Balls #20/14
10 Muscle Ups
30 Wall Balls
8 Muscle Ups
20 Wall Balls
6 Muscle Ups
10 Wall Balls
4 Muscle Ups

Strength: 20 Min
Deadlift; Build to a Tough 10 Rep

Wod: 6 Min AMRAP
6 Power Cleans
6 Toes to Bar
36 Double Unders
-Rest 2 Min-
x2

rx #135/95
rx+ #155/105

Strength: 25 Min
Back Squat 8,6,4,6,8

Wod: 3 Rounds
200m Run
21 Thrusters #75/55
12 Burpees Over Bar

Strength: 9 AM OLY
A. Power Clean + 1 Squat Clean x10
B. Hang Squat Clean; Build to a 3 Rep

Wod: In Teams of Two
20 Min AMRAP
25 Hand Release Push Ups
25 Med Ball Cleans #20/14
*While Partner Runs 400m

Strength:
A. Snatch: Build to a Max in 10 Min
B. Snatch 3x3 @ 85% Above

Wod: 3 Rounds
15 Power Snatches #95/65
15 OH Squats #95/65
45 Double Unders

Strength: 
15 Min “Open” Movement Practice

Wod: 
15 Wall Balls #20/14 OTM x10
-Rest 5 Min-
21-15-9
Pull Ups
42-30-18
Sit Up

Strength: 25 Min
Power Clean 1.1.1 x3; rest 20 sec / 3 min

Wod: 8-1
Deadlift #275/195
Burpee Box Jump 24”/20”
Air Squat (x2) / rx+ pistols

Strength: 20 Min
5 Sets: 3 Push Press + 6 Push Jerks

Wod: 3 Min AMRAP
10 Cal Row
30 Double unders
10 Shoulder to Overhead #135/95
-Rest 3 Min-
x3

Strength: OTM x6
6 Front Squats
*From The Floor

Wod: 4 Rounds
10 Thrusters #95/65
10 CTB Pull Ups
10 Hang Power Cleans #95/65
10 Bar Facing Burpees

Wod: EMOM x20
Min 1: 5-10 Toes to Bar (or GHD Sit Ups)
Min 2: 10-20 Wall Balls #20/14

Strength: 9 AM OLY
A. Power Snatch 3 Reps OTM x12 (increase every 4 sets)
B. OH Squat 3 Reps OTM x9 (from floor)
C. Cuban Press 15 reps x3

Wod: In Teams of Two
For Time
60 Box Jumps 24/20"
60 Pull-Ups
60 KB Swings #53/35#
60 Lunges
60 KB Push Press #53/35
60 Wall Ball 20/14#
60 Burpees
60 Sit-Ups

*Pacing move: Partner A will start with box jumps while Partner B completes 15 hang Cleans #95/65. Partner B will then pick up on the list where Partner A left off, and Partner A will complete 15 Hang Cleans #95/65.  This cycle will continue until the last sit-up is complete.

Wod: 25 Min
5x3 Front Squat w/ 4 Sec Pause

Wod: AMRAP in 12 Min
1 Deadlift
2 Squat Cleans
3 Front Squats
4 Bar Facing Burpees
5 Pull Ups (rx+ CTB)

rx #135/95
rx+ #165/115

Strength: 15 Min
HSPU Practice

Wod: Every 5 Min x3
500m Row
10 HSPU
Max Toes to Bar *In Remaining Time

Strength: OTM x15
5 Deadlifts

Wod: 3 Min AMRAP
30 Double Unders
15 Power Snatches #75/55
-Rest 1 Min-
x3

Strength: 20 Min
3 Strict Press + 6 Push Press x5

Wod: 2 Rounds
30 Burpees
35 Box Jumps 24"
40 Kb Swings #53/35 (rx+ #70/53)

Strength: 25 Min
1 Squat Clean + 2 Front Squats x5

Wod: For Time
15-12-9
Clean and Jerk
30-24-18
Wall Ball #20/14

Rx #135/95
Rx+ #155/105

Wod: On The Minute x21
Min 1: 10 Cal Row
Min 2: 15 Kb Swings
Min 3: 10 V-Ups

Strength: 9 AM OLY
A. Build to a Max:
Squat Snatch + Overhead Squat
B. Build to a Max: 
1 Squat Clean + 3 Front Squats + 1 Squat Clean

Wod: In Teams of 3
18 Min AMRAP
200m Run
Max Pull Ups
Max Ground to Overhead #95/65

*Partner Switch When One Finishes 200m Run

Strength: 25 Min
Back Squat 5,4,3,2,1

Wod: 5 Rounds
1 Min Max Thrusters
1 Min Rest
1 Min Max Cal Row
1 Min Rest

rx #115/75
rx+ #135/95