Wod:
10 am - 12 pm
Open Gym

Strength: 
9 AM OLY
A. Squat Snatch 5 Heavy Singles
B. Clean and Jerk
(start light and add #10 a minute until failure)

Wod: 10 AM
In Teams of 2
Run 1 Mile (switch every 400m)
100 Toes to Bar (while partner hangs)
Run 1 MIle (switch every 400m)
100 Deadlifts (while partner holds front rack)
Run 1 Mile (switch every 400m

Strength: 20 Minutes
Barbell Reverse Lunges
6 Alternating Reps x5

Wod: For Time
20 Thrusters #95/65
20 Bar Facing Burpees
20 Thrusters #115/75
20 Bar Facing Burpees
20 Thrusters #135/95
20 Bar Facing Burpees 

Cardio Burn: 
AMRAP in 25 Minutes
20 Cal Row
20 Burpees Over Rower
20 Medal Cleans #20/14
400m Run

Strength: 20 Minutes
Close Grip Bench Press
8,6,4,6,8

Wod:
-0 to 5 Minutes-
500m Row
-5 to 10 Minutes-
Max Kb Swings #70/53

Strength: EMOM x9
3 TnG Power Cleans

Wod:
11 Min AMRAP
9 Box Jumps 24"/20"
7 Deadlifts
5 Hang Power Cleans
3 Push Jerks

Rx #115/75
Rx+ #135/95

Strength: 20 Minutes
Front Squat 8 Reps x4
@ 22x1 Tempo

Wod: 
4 Rounds
40 Wall Balls #20/14
20 Pull Ups

*20 Min Time Cap

Strength: 20 Minutes
Push Press 7x2

Wod:
7 Min AMRAP
7 Power Snatches #75/55
14 Air Squats

-Rest 3 Min-

7 Min AMRAP
7 Push Press #75/55
14 Burpees

Cardio Burn:
-800m Run-
5 Rounds
15 Burpee Box Jumps 24”/20”
15 Wall Balls #20/14
-800m Run-
5 Rounds
20 Sit Ups
20 HR Push Ups
-800m Run-

Open Gym: 10 am - 12pm

Strength: 
9 AM OLY
A. Build to a Max
2 Power Snatches + 2 OHS
B. 10 Jerks; rest 2 minutes

Wod: @ 10 AM
Teams Of 2
20 Min AMRAP
Partner 1: Max Thrusters #95/65
Partner 2: 100 Double Unders

*Switch Every 100 Double Unders

Strength: 20 Minutes
Squat Clean 5 Heavy Singles

Wod: For Time
800m Run
21-15-9
Front Squat #155/105
Bar Facing Burpee
800m Run

Cardio Burn:
30 Min
1k Row
200ft Sled Push
100 Double Unders

Strength: 20 Minutes
3 Sets
Max Strict Pull Ups
Max 70/60% Bodyweight Bench Press

Wod: 15 Min AMRAP
"Rx"
15 Pull Ups
15 Hand Release Push Ups

"Rx+"
10 CTB
10 HSPU

Strength: 20 Minutes
Push Press 5x3

Wod: For Max Reps
5 Minute Cal Row
5 Min Shoulder to Overhead #115/75

Strength: EMOM x6
Power Clean TnG 3 Reps
(Last 3 Sets Heavy)

Wod: For Time
100 Double Unders
25 Toes to Bar
25 Deadlifts
50 Box Jumps 24"/20"
-Rest 5 Min-
Repeat Backwards

rx #185/125   rx+ #225/155

Monday 12th
Strength: 20 Minutes
Back Squat
Build to a 1 Rep Max

Wod: For Time
20-18-16-14-12-10-8-6-4-2
Wall Ball #20/14
1-2-3-4-5-6-7-8-9-10
Ground to Overhead #95/65

Cardio Burn:
5 Rounds
400m Run
21 Burpees
12 Toes to Bar

Wod: 
Open Gym: 10 am - 12 pm
Mobility @ 12 pm

Strength: 
9 AM OLY
A. Snatch 3,2,1,1,1
B. Clean and Jerk 3,2,1,1,1
(No Misses)

Wod: In Teams of 2
25 Min AMRAP
Parter 1: Max Effort Cal Row
Partner 2: 25 Wall Balls + 25 Sit Ups
*Every 4 Minutes Both Partners Run 400m

Strength: 20 Minutes
Front Squat 4,4,4

Wod: 
For Time
15 Hang Squat Cleans
200m Run
12 Hang Squat Cleans
400m Run
9 Hang Squat Cleans
800m Run

rx #135/95   rx+ #165/125

Cardio Burn:
5 Rounds
50 Double Unders
15 Kb Swings #53/35
15 Burpees
50 Double Unders
-Rest 2 Min-

Strength: 20 Minutes
Bench Press 6,6,4,4,4

Wod: 
EMOM x18
Min 1: 1 Rope Climb
Min 2: 8 Handstand Push Ups
Min 3: 15 Cal Row

Strength: 20 Minutes
Push Press 5x5

Wod: 9 Min AMRAP
9 Toes to Bar
36 Double Unders
9 Shoulder to Overhead 

rx #135/95   rx+ #155/105

Strength: 
EMOM x9
3 Hang Power Cleans 

Wod: 
8 Rounds
6 Pull Ups (rx+ CTB)
8 Power Cleans #135/95
10 Burpees