Strength:
9 AM Oly
Build To A Max
2 Hang Cleans (Below Knee)
2 Split Jerks
+
Clean Pull 5x5

Wod:
In Teams of 2
10 min AMRAP
20 Cal Row
Partner Hold Bar OH #45/35
-Rest 2 Min-
10 Min AMRAP
200m Run
Partner Hangs From Bar

Strength:
20 Minutes
Pause Front Squat
5x3

Wod:
9 Minute AMRAP
3.6.9.12...
Power Snatch
OH Lunge
Burpee
Rx #135/95

Strength:
Staggered Stance Deadlifts
10 per leg x 4

Wod:
4 Rounds:
30 Wall Balls #20/14
20 DB Clean and Jerks #50's/35's
*Every 5:00 Row 500m

Strength:
5 Sets
5 Push Jerks
2 Split Jerks (Alt Feet)

Wod:
For Time
75 KB Swings #53/35
50 Bar Facing Burpees
75 Toes to Bar

Strength:
25 Minutes
3 Sets
6 Deadlifts
-Rest 20 Sec-
2 Power Cleans 

Wod:
EMOM x 20
Min 1: 
200m Run
Min 2:
6 Pull Ups (Rx+ CTB)
12 Box Jumps 24"/20"

Strength:
20 Minutes
Thruster
10-8-6-4-2
*From The Floor

Wod:
5 Rounds
60 Double Unders
20 Wall Balls #20/14
20 Push Ups

Wod:
Open Gym
10am-12am

Strength:
Snatch:
Start at 65% and add #5 EMOM Until Failure
Clean and Jerk:
Start at 60% and add #5 EMOM Until Failure

Wod:
In Teams of 2
Alternating Every 2 Minutes x12
Partner 1:
21 Air Squats
15 Bar Facing Burpees
9 Power Cleans #95/65
Partner 2:
200m Run

Wod: 10 AM Only
100 Deadlifts #155/105
100 Box Jumps 24"/20"
100 Toes to Bar
100 DB Snatches #50/35

Wod: 9 AM Only
Every 12 Min x 3
800m Run
60 Wall Balls #20/14
40 Burpees

Strength:
20 Minutes
3 Sets
5 Back Squats 

Wod:
15 Minute AMRAP
30 Lunges
15 Thrusters
15 Power Snatches
100 Double Unders
Rx #95/65

Strength:
25 Minutes
Split Jerk 10 Singles

Wod:
For time
2k Row
50 S2OH #155/105
25 Muscle Ups (Rx 75 PU)

Cardio Burn:
Cancelled 

Strength:
2 Rounds
1:00 Max Deadlifts
2:00 Max Power Cleans
3:00 Max Front Squats
Rest 2:00
Rx #225/145

Wod:
3 Rounds
25 KB Swings #53/35
25 Burpees

Cardio Burn:
Cancelled

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
Build To A Max Snatch
High Hang
Above Knee
Below the Knee
Floor
+
Build to a Tough Split Jerk

Wod:
5 Rounds
20 KB Swings
20 Box Jumps
5 Rounds
20 Goblet Squat
20 Cal Row
5 Rounds
20 KB C&J
20 Burpees
*Switch when partner runs 200m

Friday 17th
Strength:
25 minutes
Back Squats
4 Sets of 6 Reps

Wod:
15 Min AMRAP
2 Squat Cleans #225/155
4 Bar Facing Burpees
6 Wall Balls #20/14

Cardio Burn:
"Chelsea"
1 Round Every Min
5 Pull Ups
10 Push Ups
15 Air Squats

Thursday 16th
Strength:
20 Minutes
3 Sets
10 DB Press
10 DB Bench
10 DB Row
*10 Per Arm/Rest 2-3 Min Btw

Wod:
3 Min Max Cal Row
-Rest 3 Min-
For time
1 Snatch Per Cal Rowed
#95/65

Cardio Burn:
5 Rounds
500m Row
5 Bar Muscle Ups
50 Double Unders 

Strength:
25 Minutes
Deadlift
1.5.1.10.1.15

Wod:
For time
100 OH Squats #45/35
50 Pull Ups
100 OH Lunges #45/35

Strength:
20 Minutes
3 Sets
10 Strict Press
Max Push Jerks #95/65

Wod:
4 Rounds
400m Run
30 Double Unders
20 Toes to Bar
10 Sec L Hang

Cardio Burn:
"Jerry”
1 Mile Run
2k Row
1 Mile Run

Monday 13th
Strength:
20 minutes
3 Sets
5 Power Cleans
5 Box Jumps
*For Weight and Height

Wod:
60 Burpee Box Jumps 24"/20"
30 Thrusters #135/95
*3 Hang Power Cleans EMOM

Cardio Burn:
12 Min AMRAP
3 DB Step Up Overs #50's/35's
5 DB Clean & Jerks
-Rest 3 Min-
12 Min AMRAP
6 DB Thrusters
10 Box Jumps 24"/20"
14 Burpees