Strength:
20 Minutes
Sumo Deadlift
10-8-6-4-2

Wod:
40-30-20-10
Wall Balls #20/14
20-15-10-5
Box Jumps
Max Set UB KB Swings#53/35

Cardio Burn:
10 Rounds
20m Sled Push
200m Run
Rest 2 Min

Strength:
For Time
50 S2O #135/95

Wod:
4 Rounds
4 Min AMRAP
8 Power Cleans #95/65
8 Pull Ups (Rx+ CTB)
8 S2O #95/65
8 Toes to Bar
-Rest 2 Min-

Strength:
20 Minutes
Front Squat
7-5-3

Wod:
4 Rounds
10 Deadlifts #275/195
15 Bar Facing Burpees
30 Double Unders
400m Run
#315/225

Cardio Burn:
9 Rounds
Row 1:40
Rest 0:20
*Rest 2 Min After Round 5
Immediately
10 Min AMRAP
10 Burpees
1 Rope Climb

Strength:
Open Gym
10am-12pm

Strength: 
9 AM OLY
A. Snatch pull x3 +
Hang Power Snatch x3 +
Squat Snatch x 3 +
OHS x 3
x 5 complexes
B. 3 x 15 Reverse flies

Wod:
In Teams of 3
OTM x 28
1. Wall Balls #20/16
2. Toes to Bar
3. Power Cleans #135/95
4. Rest
*For Max Reps

Strength:
EMOM x 14
2 Power Snatches 

Wod:
14 Min Clock
50 Burpees
75 KB Swings #53/35
1000m Run
Max Burpees

Strength:
20 Minutes
Build to A 20 Rep Max
Back Squat

Wod:
EMOM x 12
Min 1
16/12 Cal Row
Min 2
32 Air Squats
Min 3
64 Double Unders

Strength:
20 Minutes
Split Jerk
5x5

Wod: 
20 Min AMRAP
20 DB S2O #50's/35's
20 Pull Ups (Rx+ CTB)
200m Run
20 Burpee Box Jump Overs 24""/20""

Cardio Burn:
Death By 10m Run
+
200m Farmers Carry
200 Double Unders
200m Farmers Carry

Strength:
20 Minutes
Build to A Tough
Hang Power Clean

Wod:
10 Rounds
4 Power Cleans #155/105
8 Deadlifts #155/105
24 Double Unders

Strength:
20 Minutes
Reverse Lunges
4 Reps x4
+
Weighted Step Ups
8 Reps x 4

Wod:
8 Min AMRAP
8 Thrusters #135/95
8 Toes to Bar
-Rest 4 Min-
8 Min AMRAP
16 Wall Balls #20/14
16 Sit Ups 

Cardio Burn:
Every 4 Minutes x8
20/15 Cal Row
20 Db Snatches #50/35
15 Burpees Over Rower

Strength:
Open Gym
9 am - 12 pm

Work / Painting Party at 1 pm!

Strength:
3 Sets
A1. Back Squat 3 Reps
A2. Squat Snatch 6 Reps
A3. Squat Clean and Jerk 6 Reps

Wod:
In Teams of 2 20 Min Clock
5k Row
*Switch When Partners Complete:
10 Db Power Cleans #50’s/35’s
20 Box Jumps 24”/20”
30 Wall Balls #20/14
+
At 30:00
+
1 Mile Run with Partner

Strength:
25 Minutes
4 Sets
Deadlift
4 Reps
Good Morning
8 Reps
Banded Hamstring Curl
12 Reps

Wod:
For Time
2-4-6-8-10
Front Squat #225/145
200m Run

Strength:
2 Rounds
OTM
5-4-3-2-1
Push Jerk
Rest 5 Min

Wod:
3 Rounds
30 Oh Walking Lunges #45/35
30 Kb Deadlifts #53’s/35’s
30 Push Ups
(Rx+ #70's/53's

Strength:
Every 2 Minutes x10
Odd:
400/300m Row
Even:
15 Kb Swings #53/35
15 Toes to Bar

Wod:
5 Min Max:
Burpees to Target
-Rest 5 Min-
5 Min Max
Power Snatches #75/55

Cardio Burn:
5 Rounds
20 Back Squats
20 Thrusters
20 Floor Wipers
200m Run
Men: #45
Women: #35

Strength:
25 Minutes
3 Sets
3 Back Squats
30 ft Walking Lunges

Wod:
For Time
160 Double Unders
1200m Run
80 Wall Balls #20/14
40 Burpee Box Jumps 24”/20”

Strength:
20 Minutes
12-9-6-3
TnG Power Clean

Wod:
12 Min AMRAP
50 S2O #95/65
40 Pull Up (Rx+ CTB) 
30 Deadlifts #185/125

Cardio Burn:
4 Rounds
400m Run
500m Row
@ 20:00
10 Min EMOM
Min 1
30 Double Unders
Min 2
15 KB Swings #53/35

Wod:
Open Gym
10am - 12pm

Strength:
9 AM OLY
A. Snatch
Build To A Tough Single
B. 1 Power Clean + 1 Push Jerk
1 Squat Clean + 1 Split Jerk
Build To A Tough Complex

Wod:
In Teams of 2
For Time
300 Wall Balls #20/14
150 Box Jump Overs 24"/20"
*Switch When Partner Completes
100m Farmer Carries #53's/35's

Wod:
0-10 Min
1 Mile Run
+
10-25 Min
EMOM
Min 1: 5 Devils Press #50's/35's
Min 2: 50 Double Unders
Min 3: 10 Pull Ups
+
30-40 Min
2k Row