Strength:
10 Rounds
10 Cal Row
5 Bench Press
Rest 1 Min

Wod:
21-15-9
Power Snatch #115/75
Push Up (Rx+ HSPU)

Strength:
15 Minutes
Build To A Tough
Deadlift
(In 7-10 Sets)

Wod:
30 KB Swings #53/35
40 Wall Balls #20/14
50 Toes To Bar
40 Wall Balls #20/14
30 KB Swings #53/35

Cardio Burn:
Every 2 Min For 20
250m Row
5 Burpees Over Rower

Strength:
20 Minutes
4 Sets
4 Front Squats
w/ 2 Sec Pause 

Wod:
4 Rounds
10 Hang Squat Cleans
15 Hang Power Cleans
200m Run
Rx #115/75

Strength:
20 Minutes
3 Sets @ #135/85
Max Strict Press
Max Push Press
Max Push Jerk 

Wod:
25-50-75-100
Double Unders
15 Pull Ups (Rx+ 5 Muscle Ups)
15 Burpee Box Jumps 24"/20"

Cardio Burn:
10 Rounds
200m Run
15 Jumping Lunges
10 Tuck Ups

Wod:
Open Gym
10am - 12pm

Strength:
9 AM OLY
A. Clean and Jerk
5 Heavy Singles
B. Good Mornings
5x10 reps 

Wod:
In Teams of 3
30 Min AMRAP
400m Run
30 Double Unders
20 Air Squats
10 Pull Ups 

Strength:
30 Minutes
Build To A Max
Back Squat
-Then-
1 Set Max Reps
@85% of 1RM 

Wod:
3 Min Clock
30 Squat Cleans #135/95
Rest 1 Min
3 Min Clock
40 Burpees
Rest 1 Min
3 Min Clock
500m Row

Strength:
20 Minutes
Bench Press
5x2

Wod:
15 Min AMRAP
10 Shoulder To Overhead
20 Walking Lunges
30 Double Unders
Rx #50's/35's

Strength:
20 Minutes
3 Sets
9 Deadlifts
3 Power Cleans

Wod:
5 Rounds
18 Box Jumps 24"/20"
14 Pulls Ups (Rx+ CTB)
14 Db Snatches
#50/35

Cardio Burn:
@ 6pm
50-40-30-20-10
Cal Row
Air Squat
Sit Up

Strength:
10 Rounds
30 Sec Max Cal Row
30 Sec Max Toes To Bar
Rest 1 Min 

Wod: 
OTM x 10
20 Double Unders
5 Bar Facing Burpees
Max KB Swings #53/35

Strength:
20 Minutes
Build To A Tough
Hang Squat Clean & Jerk

Wod:
3 Rounds
25 Wall Balls #20/14
25 Front Squats
25 Push Press
Rx # 95/65

Cardio Burn:
@ 6pm
5 Rounds
Row/Rest
:50/:10
:40/:20
:30/:30
:20/:40
:10/:50

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
A. Snatch Balance
Build to a Max
B. Overhead Squat
3x3
C. Snatch Grip Deadlift
3x3

Wod:
In Teams of 2
AMRAP in 20 Minutes
Partner 1
400m Run
Partner 2
2 Rounds
10 Db Deadlifts
10 Db Hang Power Cleans
10 Db Front Squats
Rx #50/35

Strength:
20 Minutes
Squat Clean
3, 3, 3

Wod:
For Time
50 Cal Row
25 Thrusters #135/95
50 Burpees Over Bar

Strength:
15 Minutes
Strict Press
Build to a Max

Wod:
45-30-15
Box Jump Over 24”/20”
Kb Swing #53/35
Push Press #75/55

Strength:
25 Minutes
Deadlift
5x5

Wod:
10 Min AMRAP
24 Hang Power Cleans #95/65
24 Alt Lunges #95/65
24 Toes to Bar

Strength:
For Time
30 Shoulder to Overhead
Rx #185/125
Rx+ #205/145

Wod:
3 Rounds
3 Min Cal Row
2 Min Power Snatches #135/95
1 Min Double Unders
-Rest 3 Min-

Strength:
20 Minutes
Front Squat
3, 6, 9

Wod:
Every 5 Min x5
9 Pull Ups (Rx+ 3 Muscle Ups)
18 Burpees
27 Wall Balls #20/14

Wod:
Open Gym
10am - 12pm

Strength:
9 AM OLY
5 Sets
1 Power Snatch
2 Squat Snatches
3 OH Squats
+
Bent Over Snatch Grip Row
5x5

Wod:
In Teams of 3
For Time
Partner 1
400m Run
40 Burpees
400m Run
Partner 2
500m Row
50 Box Jump Overs 24"/20"
500m Row
Partner 3
100 Double Unders
100 Sit Ups
100 Double Unders