Strength:
25 Minutes
Deadlift
9-6-3 x2

Wod:
2 Rounds
30 Box Jumps 24"/20"
400m Run
50 Kb Swings #53/35

Cardio Burn:
10 Rounds
21 Row
12 Toes to Bar

Strength:
25 Minutes
Front Squat
1 Rep x5
*Same Weight Across

Wod:
4 Min AMRAP
Pull Ups (rx+ CTB)
Rest 2 Min
6 Min AMRAP
Burpees
Rest 2 Min
8 Min AMRAP
Thrusters #135/95

Cardio Burn:
4 Rounds
75 Double Unders
50 Air Squats
25 Push Ups
*Every 4 Min Run 400m

Wod:
Open Gym
10 am - 12 pm

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
100 Power Cleans
100 Thrusters
100 Shoulder to Overhead
100 Back Squats
*Switch After Partner Runs 400m

Strength:
25 Minutes
5 Sets
 2 Front Squats+ 2 Split Jerks

Wod:
For Time
40 Power Snatches #95/65
400m Run
30 Overhead Lunges #95/65
400m Run
20 Overhead Squats #95/65

Cardio Burn:
500-400-300-200-100m
Row
50-40-30-20-10
Sit Up + Wall Ball

Strength:
15 Minutes
3 Sets
Max Distance Hs Walk
(Rx Hs Hold Against Wall)

Wod:
EMOM x18
Min 1:
1 Rope Climb
Min 2:
12 Burpees Over Rower
Min 3:
20/16 Cal Row

Cardio Burn:
Run 2000m
200 Air Squats
Run 1000m
100 Toes to Bar

Strength:
20 Minutes
Reverse Lunges
14 Alternating x4

Wod:
100-80-60-40-20
Double Unders
10-8-6-4-2
Deadlift #315/225
5-4-3-2-1
Bar Muscle Up

*Rx Pull Up 10-2

Strength:
20 Minutes
Strict Press 5, 3, 1, 3, 5

Wod: 13 Min AMRAP
3 Push Press #135/95
6 Push Jerks #135/95
9 Toes to Bar
12 Box Jump Overs 24”/20”

Cardio Burn:
30 Min AMRAP
30 Kb Swings #53/35
40 Goblet Squats #53/35
30 HSPU
400m Run

Strength:
Squat Clean
1.1.1 x3; Rest 30 Sec Btw

Wod:
4 Rounds
8 Power Cleans #115/75
9 Bar Facing Burpees
8 Pull Ups
9 Thrusters #115/75

Cardio Burn:
5 Rounds
200m Run
20 Wall Balls #20/14
200m Row
20 Burpees

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
A. Squat Snatch
1 OTM x10
B. Clean and Jerk
1 OTM x10

Wod:
25 Min AMRAP
50 ft Front Rack Walking Lunges #106/70
25 Burpee Box Jumps 24"/20"
*Switch After Partner Rows 500m

Strength:
25 Minutes
Build To A 3 Rep
Back Squat
+
3x3 @ 85% of Above

Wod:
5 Min:
50 Snatches #75/55
-Rest 1 Min
5 Min:
75 Wall Balls #20/15
-Rest 1 Min-
For Time
1000m Run

Cardio Burn:
AMRAP in 20 Min
20 Deadlifts #135/95
30 Sit Ups
400m Run

Strength:
20 Minutes
Deadlift
3 Reps x10

Wod:
27-21-15
Toes to Bar
Cal Row
200m Run

Cardio Burn:
2 Rounds
400m Run
40 Pull Ups
400m Run
40 Burpees

Strength:
20 Minutes
Split Jerk
Build to a 6 Rep Max

Wod:
9 Min AMRAP
9 Pull Ups
12 Db Snatches #50/35
15 Air Squats

Wod: 
10 AM ONLY
"Whitten"
5 Rounds
22 Kb Swings #53/35
22 Box Jumps 24"/20"
400m Run
22 Burpees
22 Wall Balls #20/14

Strength:
Every 30 Sec x10
1 Power Clean

Wod:
4 Rounds
10 Power Cleans #155/105
10 Push Jerks #155/105
40 Double Unders

Cardio Burn:
For Time
800m Run
50 Db Snatches #50/35
100 Cal Row
50 Pull Ups
800m Run

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
A. 5 Sets
3 Snatch Pulls + 1 Snatch
B. 5 Sets
3 Clean Pulls + 1 Clean + Jerk

Wod:
In Teams of 2
10 Rounds
10 Cal Row
10 Thrusters #95/65
10 Bar Facing Burpees
*Alternate Rounds
Resting Partner Runs 200m

Wod:
-0 To 15 Min-
30 Push Press #115/75
20 Front Squats
10 Muscle Ups (rx 20 Pull Ups)
-20 To 40 Min-
Establish 1 Rep Clean and Jerk

Cardio Burn:
2 Min AMRAP x10
3 Burpees
5 Air Squats
7 Kb Swings #53/35
-Rest 30 Sec-

Strength:
20 Minutes
Bench Press
1.10.1.20.1.30

Wod:
For Time
50 Cal Row
100 Double Unders
50 Deadlifts #185/125
100 Double Unders
50 Cal Row

Cardio Burn:
EMOM x28
Min 1: 
1 Rope Climb
Min 2:
10 Box Jumps 24"/20"
Min 3:
20 Wall Balls #20/14
Min 4:
30 Double Unders