Strength:
Back Squat
15 Min to Build to a Tough Single
-Then-
3 Sets
Max Reps @ 70%

Wod:
For Time
100 Double Unders
80 Wall Balls #20/14
60 Toes to Bar
40 DB Snatches #50/35
20 OH Lunges #50/35

Strength:
Strict Press
5x1

Wod:
Every 6:00 x 4
30 Cal Row
25 Push Jerk #135/95
20 KB Swings #53/35

Strength:
Deadlift
5x5 w/ 3 Sec Decent

Wod:
50-40-30-20-10
Air Squat
10-8-6-4-2
Hang Power Clean #205/145

Strength:
Bench Press
1-10-1-10-1-10

Wod:
10-1
Burpee Box Jump 24”/20”
30 Double Unders
Rx+ 30”/24”

Wod:
“Holbrook”
10 Rounds
5 Thrusters #115/75
10 Pull Ups
(2)00m Sprint
-Rest 1 Min-

Wod:
Open Gym
​​​​​​​10am - 12pm

Strength:
9 AM OLY
A. 5 Sets
1 Snatch Balance +
1 Squat Snatch + 1 OHS
B. 5x5
Snatch Grip Bent Over Row

Wod:
*In Teams of 2
For Time
5-10-15-20-25
KB Swings #53/35
25 Double Unders
*You Go, I Go
-Then-
200/150 Cal Row

Strength:
5 Rounds
Max Cal Row
@ Pace Below
3 Squat Cleans
*Pull 10 Strokes AFAP
Subtract 200 Cal/Hr

Wod:
For Time
50 Front Squats #135/95
50 Pull Ups
*Every Break, 5 Burpees

Strength:
Push Press
3x3

Wod:
Every 2:00 x 10
200m Run
10 Strict Press #45/35
5 Box Jumps 24"/20"
Rx+
200m Run
15 Strict Press #45/35
10 Box Jumps 24"/20"

Wod:
6 Rounds
10 Toes to Bar
10 Power Snatches #75/55
10 OH Lunges #75/55
-Rest 3 Min-
6 Rounds
10 Knees to Elbow
10 DB Snatches #50/35
10 Lunges #50/35
-Rest 3 Min-
6 Rounds
10 Sit Ups
10 Muscle Snatches #45/35
10 OH Lunges #45/35

Strength:
Build to a Max
3 Power Cleans
2 S2O
3 Hang Power Cleans
2 S2O

Wod:
15 Min AMRAP
75 Double Unders
15 Hang Power Cleans #185/125
15 Bar Facing Burpees

Strength:
Front Squat 1 1/4
5x5

Wod:
For Time
400m Run
50 Wall Balls #20/14
60 Pull Ups
50 Wall Balls #20/14
400m Run

Rx+
#30/20 + CTB

Wod:
Open Gym
​​​​​​​10am - 12pm

Strength:
9 AM OLY
A. Build to a 1RM Snatch
B. Build to a 1RM Clean and Jerk

Wod:
*In Teams of 2
800m Run
-3 Rounds-
30 Burpees
30 Strict Press #95/65
800m Run
-3 Rounds-
30 Burpees
30 Push Press #115/75
800m Run
-3 Rounds-
30 Burpees 
30 Push Jerks #135/95

Strength:
Every 15 Sec x20
1 Power Clean
*Same Weight
+
Every 30 Sec x10
1 Hang Power Clean
*Same Weight

Wod:
For Time
10.8.6.4.2
Deadlift #315/225
200m Run

Strength:
Front Squat
4x6

Wod:
4 Rounds
1:00 Cal Row
1:00 Wall Ball 20/14
1:00 Double Under
1:00 Rest

Strength:
Split Jerk
10 Singles

Wod:
12 Min AMRAP
24 Pull Ups (Rx+ 6 MU)
6 Clean and Jerks #205/145

Wod:
For Time
2k Row
1.5 Mile Run
100 Kb Swings #53/35
75 Burpee Box Jumps 24”/20”

Monday 20th
Strength:
Back Squat
5, 3, 1, 3, 5

Wod:
5 Rounds
10 Toes to Bar
25 Double Unders
10 Front Squats #115/75
25 Double Unders
10 Lunges #115/75

Wod:
Open Gym
10am - 12pm