Strength: 15 Min
Good Mornings
5x10 reps

Wod: 10 Rounds
60 Sec On / 30 Sec Off
Cal Row
Deadlift #185/125
*Alternate Movements Every Minute

Strength: 20 Min
Push Press
3,3,3,2,2
*Building Sets

Wod: 15 Min AMRAP
60 Double Unders
30 HR Push Ups
15 Toes to Bar

Wod: 
15 Squat Cleans For Time
-Rest 5 Min-
3 Rounds
30 Wall Balls #20/14
20 Pull Ups
10 Burpees
-Rest 5 Min-
15 Power Cleans For Time 

rx #185/125
rx+ #225/155

Strength: 9 AM OLY
A. Snatch Deadlift to Power Position
B. Snatch From Power Position
C. Max Power Snatch

Wod: In Teams of 2
-10 Min AMRAP-
10 Burpee Pull Ups
200m Run
-10 Min AMRAP-
15 Toes to Bar
200m Run
-10 Min AMRAP
20 Deadlifts #135/95
200m Run

*First partner finishes full round and then tags partner…

Strength: 25 Min
Back Squat 5x5
*With Pause In Bottom

Wod: 
5 Rounds
25 Wall Balls #20/14
5 Power Cleans
rx #185/125
rx+ #225/155

Wod: EMOM x20
Even: 18 Cal Row
Odd: 9 Toes to Bar
+
3 Rounds
3x12 Single Leg RDL
3x60 Sec Weighted Plank Hold
*Alternate Back and Forth

Strength: 25 MIn
Push Jerk 5-5-5
Rest as Needed
Split Jerk 3-3-3
Rest as Needed

Wod: For Time
50 Push Ups
75 Air Squats
50 Push Press #95/65
75 Air Squats
50 Push Ups

Strength: 20 Min
Snatch Pull
3x5
+
Snatch Grip Deadlift
3x10

Wod: AMRAP in 12 MIn
20 Power Snatches #75/65
40 Double Unders
20 Sit Ups

Strength: 20 Min
10x3 Thruster
*From Floor

Wod: 3 Rounds
20 Pull Ups (rx+ CTB)
20 Front Squats #135/95
20 Burpee Box Jumps 24"/20"

Strength: 9 AM OLY
A. 3x1 Squat Clean
B. 5x1 Clean Pull
C. 5x5 Good Morning

Wod: In Teams of 3
40 Cal Row, 40 Sit Ups, 40 Medball Cleans
35 Cal Row, 35 Sit Ups, 35 Medball Cleans
30 Cal Row, 30 Sit Ups, 30 Medball Cleans
25 Cal Row, 25 Sit Ups, 25 Medball Cleans

*Follow the Leader 

Strength: 25 Min
Back Squat 10 Reps x5
(Same Weight Across)
Strict Pull Up Max x5
*Alternate Back and Forth

Wod: 3 Rounds
400m Run
40 Wall Balls #20/14
(rx+ unbroken)

Strength: 20 Min
Push Press 12,9,6,3,1
*Increase Each Set

Wod: 4 Rounds
10 Push Press #115/75
10 Toes to Bar
50 Double Unders

Strength: 20 Min
Deadlift 8 Reps x5
*Same Weight Across, ≤ 65%

Wod: 21-18-15-12-9-6
Kb Swing #53/35
Burpee
(rx+ #70/53)

Strength: EMOM x10
1 Clean and Jerk
*Start Light and Build Each Set

Wod: 
0-3 Min: Max Calorie Row
3-6 Min: Max Box Jump Overs 24"/20"
6-9 Min: Max Calorie Row
9-12 Min: Max Clean and Jerks #95/65

Wod: For Time
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005."

*Class Times:
4:45 am, 9 am, 12 pm, 5:30 pm

Strength: 9 AM OLY
3 Max Attempts
Snatch

3 Max Attempts
Clean and Jerk

Wod: In Teams of 2
100 Cal Row
100 Burpee Box Jump Overs
100 Cal Row

*Switch Every Minute. Resting Partner Completes 10 Hang Power Cleans EMOM #95/65

Strength: 25 Min
1 Squat Clean + 5 Front Squats x5

Wod: 3 Rounds
400m Run
21 Thrusters #95/65

Wod: Every 5 Min x7
400m Run
20 Kb Swings #53/35
20 Sec HS Hold  (rx+ 10m HS Walk)

Strength: 20 Min
Strict Press 5x3
*Same Weight Across

Wod: 10 Min AMRAP
10 Push Press #75/55
10 CTB Pull Ups

Tuesday 24th
Strength: Power Clean
8 Min to Find a Max
-Rest 2 Min-
8 Min Max Reps @ 90%

Wod: 3 Rounds
30 Box Jumps 24"/20"
30 Toes to Bar