Strength: 20 Min
Back Squat 4 reps x5 @ 4440

Wod: 21-15-9
Front Squat #195/135
Bar Facing Burpee
Pull Up

Strength: 9 AM OLY
A. 1 Snatch Balance + 1 OHS + 1 Hang Squat Snatch x10
(From Rack)
B. 2 Front Squats + 2 Split Jerks x5

Wod: In Teams of 3
100 Double Unders + 30 Wall Balls + 25 Burpees to Bar
80 Double Unders + 30 Wall Balls + 20 Burpees to Bar
60 Double Unders + 30 Wall Balls + 15 Burpees to Bar
40 Double Unders + 30 Wall Balls + 10 Burpees to Bar

*Follow the Leader

Strength: On the Minute x10
2 Hang Power Cleans
*Same Weight Across

Wod: 4 Rounds
200m Run
21 Kb Swings #53/35
12 Hang Power Cleans #155/105

Strength: 25 Minutes
Floor Press 5x10
Bent Over Row 5x10
*Alternate Back and Forth

Wod:
10,9,8,7,6,5,4,3,2,1
Strict Press #95/65
Strict Pull Up

Strength: 20 Minutes
Squat Clean + Front Squat x5

Wod: EMOM x20
Min 1: 20/16 Cal Row
Min 2: 20 Air Squats

Strength: 20 Minutes
Push Jerk 7x2
(With 3 Sec Pause Overhead)

Wod: 
6 Min AMRAP
3 Shoulder to Overhead
6 Bar Facing Burpees
-Rest 3 Min-
6 Min AMRAP
3 Shoulder to Overhead
6 Toes to Bar

rx #155/105
rx+ #185/125

Strength: 20 Minutes
Deadlift 3-3-3

Wod: 2 Rounds
50 Wall Balls #20/14
35 Box Jumps 24”/20”
20 Sumo Deadlift High Pulls #115/75

Strength: OLY 9 am
A. Snatch: Pick a weight and perform 1 rep EMOM. Then Add weight and Repeat
B. Power Clean + Hang Clean + Front Squat x5

Wod: In Teams Of 2
For Time
1600m Run (switch every 200m)
75 Toes to Bar (while partner hangs from bar)
150 Alt’ Walking Lunges (while partner holds plate OH)
75 Burpees

Strength: 25 Minutes
Split Jerk 10 Singles @ 85% or above 

Wod: 4 Rounds
63 Double Unders
21 Ground to Overhead #95/65

Strength: 15 Minutes
L Hang Accumulate 3 Minutes

Wod: Every 3 Minutes x7
200m Run
10 Burpees
5 Front Squats #185/125

Strength: 20 Minutes
Snatch 5,4,3,2,1

Wod: 20 Min AMRAP
4 Muscle Ups (or 8 Pull Ups)
7 HSPU
12 Kb Snatches #53/35 (6 alt’)

Strength: 20 Min
1 Strict Press + 3 Push Press + 5 Push Jerks x5

Wod: 3 Rounds
400m Run
40 Sit Ups
7 Deadlifts 

Rx #275/185
Rx+ #335/225

Strength: 20 Min
Power Clean: Build to a Tough Single

Wod: 
For Time
104 Wall Balls #20/14
52 Pull Ups
-At 7 Minutes-
4 Rounds
28 Air Squats (rx+ alt’ pistols)
15 Power Cleans #115/75

*17 Min Time Cap

Strength: 9 AM OLY
A. Clean Pull + 2 Power Cleans x5
B. Split Jerk 5,5,3,3,2,2

Wod: 
In Teams of 2
Snatch: For Time
5,5, 4,4, 3,3, 2,2 1,1
*Choose Weight

-Rest 10 Min-

For Time
21-15-9
Partner Deadlifts
Synchronize Burpees 

Wod: 
-0-25 Minutes-
Complete For Time
600m Run
30 Thrusters #95/65
15 Muscle Ups (or 30 pull ups)
400m Run
20 Thrusters #95/65
10 Muscle ups (or 20 pull ups)
200m Run
10 Thrusters #95/65
5 Muscle Ups (or 10 pull ups)
-25-35 Minutes-
Build to a 3 Rep Max Back Squat

Strength: 15-20 Minutes Of
Snatch Practice

Wod: EMOM x18
Min 1: 4 Alt’ TGU #53/35
Min 2: 8 Cal Row
Min 3: 12 Power Snatches #75/55

Wednesday May 4th
Strength: 20 Minutes
Power Clean 1.1.1 x3; rest 20 sec btw reps

Wod: AMRAP in 3 Minutes
3 Hang Power Cleans #135/95
9 Push Ups
18 Double Unders
-Rest 1 Min-
x5

Tuesday May 3rd
Strength: 20 Minutes
Strict Press 5x3

Wod: 
42-30-18
Kb Swing #53/35 (rx+ 70/53)
21-15-9
Shoulder to Overhead #135/95

Strength: 20 Minutes
Front Squat 5x3 @ 3331

Wod: 4 Rounds
200m Run
12 Pull Ups
9 Burpee Box Jumps 24”/20”
6 Squat Cleans 

rx #185/135
rx+ #225/155

Strength: OLY 9 AM
A. Work Up to a Heavy
Squat Snatch + Hang Squat Snatch
B. Work Up to a Heavy
Squat Clean + Front Squat

Wod: In Teams of 2
Divide Reps Evenly
100 Cal Row
200 Double Unders
100 Deadlifts #225/155
200 Sit Ups
100 Burpees