Strength:
9 AM OLY
A. Jerk Balance 5x5
B. Clean and 2 Jerks x5

Wod:
In Teams of 2
12 Min AMRAP
30 Double Unders
15 Thrusters #95/65
*Switch Every Round
-Rest 2 Min-
12 Min AMRAP
200m Run
10 Burpee Pull Ups
*Switch Every Round

Strength:
20 Minutes
Overhead Squat
3, 3, 3

Wod:
10 Min AMRAP
10 Squat Snatches #135/95
10 Overhead Squats #135/95
10 Bar Facing Burpees
+
Cardio Burn:
10 Rounds
30 Air Squats
25 Sit Ups
200m Run

Strength:
20 Minutes
3 Rounds
5 Bench Press
-Rest 30 Sec-
Max Ring Dips

Wod:
For Time
100 Double Unders
75 Push Ups
50 Alt Db Snatches #50/35
25 Strict Pull Ups
+
Cardio Burn:
45-30-18
Cal Row
Thruster #45/35
5 Rope Climbs

Strength:
20 Minutes
Hang Power Clean
3, 2, 1

Strength:
20 Minutes
Hang Power Clean
3, 2, 1

Wod:
3 Rounds
2 Min Cal Row
Rest 1 Min
2 Min Front Squat #135/95
Rest 1 Min
2 Min Kb Swing #53/35
Rest 1 Min

Strength:
20 Minutes
Strict Press
5x5

Wod:
16 Min AMRAP
20 S2O #185/125
40 Pull Ups
60 Deadlifts #185/125
80 Double Unders
+
Cardio Burn:
800m Run
200m Walking Lunges
800m Run

Strength:
25 Minutes
3 Rounds
Front Squat
5 Reps
-Rest 30 Sec-
Max Wall Balls #20/14

Wod:
3 Rounds
400m Run
20 Burpee Box Jumps 24"/20"
20 Toes to Bar
+
Cardio Burn:
20 Min AMRAP
20 Cal Row
200m Run
20 Cal Row
20 Kb Swings #53/35

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
A. 5 Tall Snatches x5
B. 1 Squat Snatch x5
C. 5 Snatch Pulls x5

Wod:
In Teams of 2
400m Run w/ Db
100 Db Snatches
400m Run w/ DB
100 Db Thrusters
400m Run w/ DB
100 OH  Db Lunges
400m Run w/ DB

*Switch Everytime Partner Rows 20 Cals

Strength:
25 Minutes
Deadlift
10,8,6,4,2

Wod:
21 CJ #185/125
15 Muscle Ups (Rx 45 PU)
9 Wall Walks
+
Cardio Burn:
Every 12 Min x2
200m Run
20 Burpees
200m Run
100 Double Unders
200m Run
20 BBxJ Overs 24"/20"

Strength:
25 Minutes
Back Squat
5,5,5,3,3,3

Wod:
Every 3 Min x5
20/16 Cal Row
15 Toes to Bar
Max Front Squats #165/115
-Rest 1 Min-
+
Cardio Burn:
25 Min AMRAP
800m Run
40 Alt Lunges #100/70
20 Burpees 

Strength:
1 Snatch
Every 15 Sec x20
-Rest 2 Min-
Every 30 Sec x10
-Rest 2 Min-
Every Min x5

Wod:
"Nancy"
5 Rounds
400m Run
15 Overhead Squats #95/65

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

Wod:
30-15-30
Pull Ups
Burpees
S2O #115/75
+
Cardio Burn:
“Rowing Annie”
50-40-30-20-10
Double Under
Sit Up
500m Row

Wod:
"Harvey"
8 Rounds
25 Wall Balls #20/14
200m Run
17 Double Unders

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
Squat Snatch
Clean and Jerk
Deadlift
*OTM Until Failure

Wod:
In Teams of 2
200 Deadlifts #135/95
100 Toes to Bar
50 Front Rack Lunges #135/95
*Switch When Partner Runs 200m

Strength:
20 Minutes
Split Jerk
6, 4, 2

Wod:
800m Run
40 Thrusters #95/65
20 BBxJ Overs 30"/24"
+
Cardio Burn:
2000m Row
150 Wall Balls #20/14
200 Double Unders

Strength:
20 Minutes
Bench Press
5x5

Wod:
5 Min Cal Row
-Rest 1 Min-
5 Min Kb Swings #53/35
-Rest 1 Min-
5 Min Double Unders
+
Cardio Burn:
Db "DT"
*200m Run After Every Round

Strength:
20 Minutes
3 Sets
5 Deadlifts
3 Power Cleans
1 Hang Power Clean
*Complex Must Be Unbroken

Wod:
15-12-9
Squat Clean
400m Run
Men: #135/155/185
Women: #85/105/125

Strength:
EMOM x9
3 Strict Press 

Wod:
2 Rounds
30 Pull Ups
60 Push Ups
90 Air Squats
120 Double Unders
+
Cardio Burn:
3 Rounds
25 Cal Bike
200m Run
25 Toes to Bar
200m Run

Strength:
25 Minutes
Front Squat
3, 5, 7, 9

Wod:
18-16-14-12
Hang Squat Clean #95/65
Bar Facing Burpee
Power Snatch #95/65
+
Cardio Burn:
1 Mile Run
100 Burpees
1 Mile Run