Strength:
20 Minutes
Strict Press
50 Reps @ 60%
*In As Few Sets As Possible

Wod:
12 Min Clock
1 Min Pull Ups
1 Min Db Push Jerks #50/35
2 Min Pull Ups
2 Min Db Push Jerks #50/35
3 Min Pull Ups
3 Min Db Push Jerks #50/35

Strength:
25 Minutes
Back Squats
10 x 3 Reps

Wod:
EMOM x10
10 Wall Balls #20/14
5 BBxJ Overs 24”/20"

Cardio Burn:
3 Rounds
500m Row
400m Run
30 Db GTO #50/35

Strength:
Power Clean
1 OTM x10

Wod:
2 Rounds
20 Power Snatches #95/65
400m Run
20 Clean and Jerks #95/65
400m Run

Cardio Burn:
For Time
200 Double Unders
100 Toes to Bar
50 BBxJ Overs 24/20"
25 HSPU 

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
A. Muscle Snatch
3x3
B. Power Snatch
Build to a Max
C. Squat Snatch
Build to a Max

Wod:
In Teams of 3
100 Wall Balls #20/14
1200m Run
1600m Row

*Each Partner Starts at a Different One. 
8 Min Cap At Each 

Strength:
25 Minutes
Build to a Max
Squat Clean
Hang Squat Clean
Front Squat

Wod:
EMOM x10
30 Double Unders
Max Overhead Squats #95/65

Cardio Burn:
“Nate”
20 Min AMRAP
2 Muscle Ups (or 6 Pull Ups)
4 HSPU
8 Kb Swings #70/53

Strength:
20 Minutes
5 Sets
2 Power Snatches
2 Hang Snatches

Wod:
14 Min AMRAP
14 Cal Row
14 DB Snatch #50/35
14 Wall Balls #20/14

Cardio Burn:
Every 7 Min x4
100 Double Unders
50 Sit Ups
25 Cal Bike (or Row)
10 Thrusters #95/65

Strength:
20 Minutes
Sumo Deadlift
5x10 Reps

Wod:
5 Min AMRAP
5 Deadlifts #275/185
5 Bar Facing Burpees
-Rest 5 Min-
5 Min AMRAP
5 Power Cleans #135/95
5 Toes to Bar

Strength:
20 Minutes
Push Jerk
5, 4, 3, 2, 1

Wod:
30 Push Press #135/95
90 Double Unders
30 Pull Ups (rx+ CTB)
90 Double Unders
30 Pull Ups (rx+ CTB)
90 Double Unders
30 Push Press #135/95

Cardio Burn:
For Time
30-20-10
Weighted Burpee Step Ups #50/35
500m Row

Strength:
20 Minutes
50 Front Squats
@ 60% of 1 RM
*In As Few Sets As Possible

Wod:
10 Rounds
3 Power Cleans
3 Hang Power Cleans
3 Thrusters
#115/75

Cardio Burn:
5 Rounds
1 Min Cal Row
1 Min Burpee Over Rower
1 Min Box Jump 24"/20"
1 Min Wall Ball #20/14
1 Min Rest

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
A. Build to a Heavy:
3 Position Snatch
B. Build to a Heavy:
1 Power Clean + 1 Squat Clean + 2 Jerks

Wod:
In Teams of 2
For Time
100 Toes to Bar
150 Burpees
200 Wall Balls #20/14

*Reps Only Count While Partner Is Rowing. Score Time/Cals

Strength:
25 Minutes
Overhead Squat
10-8-6-4-2

Wod:
3 Rounds
54 Air Squats (rx+ 18 Pistols)
36 Kb Swings #53/35
18 Power Snatches #95/65

Wod: 
Open Gym 10 am - 12 pm

Strength: 
9 AM OLY
A. Pause Snatch (at knee): 
Build to a Tough
B. Snatch Pull 5x5

Wod: In Teams of 2
12 Min AMRAP
Partner 1: Max Cal Row
Partner 2: 15 SDHP + 10 Burpees Over Bar
-Rest 3 Min-
12 Min AMRAP
Partner 1: Max Ground to Overhead
Partner 2: 100m Shuttle Run

Strength: 20 Minutes
Split Jerk 5x2

Wod: 15 Min AMRAP
2.4.6.8.10…
Squat Clean
200m Run

Rx #185/125  Rx+ #225/155

Cardio Burn: 
For Time
1 Mile Run
100 Air Squats
800m Run
80 Air Squats
400m Run
40 Air Squats
200m Run
20 Air Squats

Strength: 5 Sets
Max Effort Handstand Hold
Max Effort L-Hang

Wod: 5 Rounds
25 Cal Row
25 Overhead Squats #45/35

Strength: 20 Minutes
Deadlift: Moderate Effort Single

Wod: 
12-9-6
Power Clean
Box Jump 24”/20”
-Rest 3 Min-
6-9-12
Hang Power Clean
Box Jump 24”/20”

Rx #155/105  Rx+ #185/125

Strength: 20 Minutes
Front Squat 6 Reps x4
@ 22x1 Tempo

Wod: For Time
50 Burpees
50 Goblet Squats #53/35
50 Toes to Bar
50 Kb Weighted Lunges #53/35
50 Burpees

Strength: 20 Minutes
Push Press
Build to a Max

Wod: 3 Rounds
7 Bar MU (rx 14 Pull Ups)
21 Ground to Overhead #75/55
63 Double Unders

Cardio Burn:
32 Min EMOM
Min 1: 10 Cal AD
Min 2: 10 Box Jump Overs 24”/20”
Min 3: 10 GHD Sit Ups
Min 4: 10 Kb Swings #53/35