Strength:
25 Minutes
5 Rep Max Front Squat
*From the Floor

Wod:
Every 3 Min x4
15 Pull Ups (Rx+ 5 MU)
30 Double Unders
Max Wall Balls #20/14

Cardio Burn:
10 Rounds
5 Burpees Over Rower
10 Cal Row
15 Sit Ups
200m Run

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
A. 3 Sets
Muscle Snatch 3 Reps
B. Squat Snatch
Tough Single
C. 5 Sets
3 Snatch Pulls

Wod:
In Teams of 4
1 Mile Run
100 Push Press #75/55
100 Cal Row
75 Toes to Bar
*8 Min Cap For Each Movement

Strength:
25 Minutes
Deadlift 5x5
@ 31x1

Wod:
21-15-9
Hang Squat Clean
Overhead Squat
#135/95
+
Cardio Burn:
For Time
10-20-30-40
Toes to Bar
50ft Plate Push #45/25
200m Run

Strength:
20 Minutes
3 Rounds
10 Bench Press
15 Bent Over Barbell Row
20 Push Ups (Rx+ Ring Dip)
*Choose Load But Go Unbroken

Wod:
Every 4 Min x4
200m Row
50 Double Unders
20 Renegade Rows #50/35
+
Cardio Burn:
For Time
Run 800m
50 Burpee Box Jumps 24"/20"
Run 800m
50 Burpee Pull Ups
Run 800m

Strength:
20 Minutes
Build to a Max
Power Clean
*With 2 Sec Pause At Knee

Wod:
For Time
25 Power Cleans #185/125
50 Box Jumps 24""/20""
75 Kb Swings #53/35
1000m Row

Strength:
EMOM x10
21 Double Unders
3 Strict Press
*From Floor / Same Weight

Wod:
15 Min AMRAP
30 Air Squats
25 Burpees Over Bar
20 Hang Power Snatches #115/75
+
Cardio Burn:
5 Rounds For Max Reps
1 Min Assault Bike
1 Min Shuttle Run (100ft)
1 Min Db Walking Lunge #50/35
1 Min Db Push Jerk #50/35
1 Min Rest

Strength:
25 Minutes
Back Squat
9, 6, 3

Wod:
For Time
30-24-18
Pull Up (Rx+ CTB)
15-12-9
Squat Clean
Men #135/185/225
Women #85/135/155
+
Cardio Burn:
Every 5 Min x7
20 Cal Row
20 Kb Swings #53/35
20 Burpees

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
A. 5 Sets
Power Clean
Squat Clean
Front Squat
Split Jerk
B. Deadlift On Blocks
5x5

Wod:
In Teams of 3
For 24 Minutes
Min 1: 
Max Cal Row
Min 2:
Max Db CJ #50/35
Min 3:
Max Box Jumps 24"/20"
Min 4:
Rest

Strength:
20 Minutes
Power Snatch
1.1.1 x5
*Rest 10 Sec Btw Singles

Wod:
Wod:
3 Minutes x4
22 Kb Swings #53/35
22 Wall Balls #20/14
Max Power Snatch #135/95
-Rest 1 Min-
+
Cardio Burn:
2 Rounds
200ft Walking Lunge #75/55
3 Min Cal Row
200ft Farmers Carry #70/50
3 Min Cal Row

Strength:
20 Minutes
Bench Press
Build To A Max

Wod:
10 Min AMRAP
10 Burpees
1 Rope Climb
10 Overhead Squats #95/65
+
Cardio Burn:
Every 10 Minutes x3
1k Row
100 Double Unders
50 Wall Balls #20/14

Strength:
25 Minutes
1 1/4 Front Squat
3,3,2,2,1,1

Wod:
For Time
800m Run
21-15-9
Pull Up
Clean and Jerk #115/75
*Rx+ 5 Muscle Ups

Strength:
25 Minutes
4 Sets
5 Push Press
3 Push Jerks
1 Split Jerk

Wod:
For Time
20-15-10-5
Burpee Box Jump 24"/20"
Toes to Bar
200m Run
+
Cardio Burn:
4 Rounds
400m Run
20 Kb Swings #53/35
20 Goblet Squats #53/35
40 Sit Ups

Monday 24th
Strength:
25 Minutes
Deadlift
10, 1, 10, 1, 10

Wod:
For Time
45 Thrusters #95/65
90 Double Unders
90 Wall Balls #20/14
45 Double Unders
+
Cardio Burn:
For Time
-800m Run-
2 Rounds
50 Cal Row
25 Burpees
-800m Run-

Wod:
Open Gym
10 am - 12 pm

Strength: 
9 AM OLY
A. 5 Sets
Snatch Pull + Squat Snatch + Hang Squat Snatch
B. 5 Sets
5 Snatch Grip RDL's

Wod:
In Teams of 2
For Time
Row 5k
*Partners Switch After:
2 Rounds
20 Reverse Lunges #50/35
20 Pull Ups
+
Rest 5 Min
+
100 Weighted Sit Ups #50/35
*Swtich Every 25 / Partner Holds Plank

Wod:
For Time
30-20-10
Toes to Bar
Bar Facing Burpee
Hang Power Clean
*Every Round Add Weight
Men: #135/185/225
Women: #95/135/155
+
At 20:00
15 Min to Establish
1 Rep Max Hang Power Clean
+
At 35:00
For Time
200 Double Unders
+
Cardio Burn:
20 Min AMRAP
1 Rope Climb
20 Wall Balls #20/14
30 Cal Row
*Add 1 Rope Climb Per Round

Strength:
20 Minutes
Back Squat
5, 5, 5 @ 42x1

Wod:
42-30-18
Cal Row
400m Run

Cardio Burn:
"Barbara"
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
*Rest 3 Min Btw

Strength:
25 Minutes
Push Jerk
10-8-6-4-2

Wod:
15 Min AMRAP
45 Double Unders
30 Db Snatches #50/35
15 Wall Balls #20/14