Wod:
Open Gym
10am - 12pm

Cardio Burn:
21-18-15-12-9-6-3
Thursters #95/65
Bar Facing Burpees

Strength:
9 AM OLY
A. 5 Sets
2 Hang Squat Cleans
1 Jerk
B. Split Jerk
10x1

Wod:
*In Teams of 2
7 Min AMRAP
49 Back Squats #135/95
49 Back Squats #155/105
Max Rep Back Squats #175/125
-Rest 3 Min-
7 Min AMRAP
49 S2O #135/95
49 S2O #155/105
Max Rep S2O #175/125
-Rest 3 Min-
7 Min AMRAP
49 Hang Power Cleans #135/95
49 Hang Power Cleans #155/105
Max Rep Hang Power Cleans #175/125

Strength:
Deadlift
5x5

Wod:
5 Rounds
20 DB Snatches #50/35
30 OH DB Lunges #50/35
20 Calories

Strength:
Bench Press
4x4

Wod:
15 Min AMRAP
60 Double Unders
30 Burpees
15 Toes to Bar

Strength:
Squat Clean
1.1 x 5
-Rest 20 Sec-

Wod:
Every 5:00 x 5
30 Wall Balls #20/14
20 Cal Bike
10 Pull Ups
Rx+
30 Wall Balls #20/14
20 Cal Bike
5 Muscle Ups

Strength:
0-10 Min
Build to a Tough Snatch
10-20 Min
Build to a Tough Clean and Jerk

Wod:
For Time
30 Snatches #135/95
400m Run
30 Clean and Jerks #135/95
400m Run

Strength:
Front Rack Weighted Step Ups
5x10

Wod:
4 Rounds
25 Front Squats #95/65
25 Box Jumps Overs 24"/20"

Wod:
Open Gym
10am - 12pm

Cardio Burn:
8 AM
20 Min AMRAP
100' Farmers Carry
25 DB Squats
100' Farmers Carry
25 DB Push Press
#50's/35's

Strength:
9 AM OLY
Start W/ Empty Bar
*Add 10 Lbs Per Min
1 Snatch, Until Failure
-Then-
1 Clean and Jerk, Until Failure

Wod:
20 Min AMRAP
50 DB Box Step Overs 24"/20"
100 Clean and Jerks #95/65
150 Wall Balls #20/14

Strength:
Back Squat
2x20

Wod:
For Time
50 Cal Row
40 Bar Facing Burpees
50 Pull Ups
-Rest 5 Min-
50 Cal Bike
40 Bar Facing Burpees
50 Toes to Bar

Strength:
Strict Press
10x3

Wod:
100-75-50-25
Double Under
20-15-10-5
Push Press #135/95
Rx+ 155/105

Strength:
Weighted Pull Up
Build to a Max

Wod:
EMOM x 20
Min 1:
1 Round of "Cindy"
Min 2:
Max Calories

*1 Round of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Strength:
Front Squat
10x1
*Same Weight Across

Wod:
For Time
60 Burpee Box Jump Overs 24"/20"
30 Thrusters #135/95
*3 Hang Power Cleans OTM

Strength:
TnG Power Clean
12-9-6-3-1

Wod:
2 Min Max
KB Swing #53/35
3 Min Max
Double Under
4 Min Max
Toes to Bar
3 Min Max
Double Under
2 Min Max
KB Swing #53/35

Wod:
Open Gym
10am - 12pm

Cardio Burn:
8 AM
5 Rounds
1000m Row
50 Air Squats
25 Sit Ups

Strength:
9 AM OLY
Every 90 Sec x 10
Round 1:
5 Clean and Jerks
Round 2:
1 Clean and Jerk
+
Every 90 Sec x 10
Round 1:
5 Deadlifts
Round 2:
1 Clean Pull

Wod:
-In Teams of 2-
30 Min AMRAP
9 KB Swings #53/35
18 Lunges
21 Cal Row
*Partners Switch Every 90 Sec

Strength:
5 Sets
1 Power Snatch
1 Squat Snatch
1 OHS

Wod:
12 Min AMRAP
10 Snatches
10 Pull Ups
10 Squat Snatches
10 Pull Ups
10 OHS
10 Pull Ups
Rx #95/65
Rx+ #135/95

Strength:
Front Rack Lunge
5x10

Wod:
Every 3 Min x 5
15 Cal Row
10 Cal Bike
Max Wall Balls
-Rest 1 Min-

Strength:
Bench Press
6x6

Wod:
For Time
2-20 (By 2's)
Deadlift #185/125
Push Up
20 Double Unders

Strength:
Back Squat
5x3
*5 Sec Pause Each First Rep

Wod:
3 Rounds
9 Front Squats #205/145
15 Burpees Over Bar
21 Box Jumps 24"/20"