Strength:
OHS
5-3-1-3-5

Wod:
1k Row
50 T2B
30 OHS #135/95
(Rx+ #155/105)

Strength:
3 Rounds
500m Row
100' OH Carry
-Rest 3 Min-

Wod:
For Time
1 Mile Run or 4 km Bike
50 KB Swings #53/35
0.5 Mile Run or 2 km Bike
25 KB Swings #70/53

Strength:
EMOM x 10
3 TnG Power Cleans

Wod:
50-40-30-20-10
Double Under
10 Burpee Box Jumps 24"/20"
-Rest 5 Min-
10-20-30-40-50
Double Under
10 Bar Facing Burpees

Strength:
Front Squat
5x5

Wod:
6 Min
800m Run
Max Thrusters #95/65
-Rest 2 Min-
4 Min
400m Run
Max Thrusters #115/75
-Rest 2 Min-
2 Min
200m Run
Max Thrusters #135/95

Strength:
Push Press
5x3

Wod:
15 Min AMRAP
9 Deadlifts #185/125
10 Push Ups
15 Pull Ups

Wod:
Open Gym
10am - 12pm

Cardio Burn:
Every 3:00 Min x 10
5 Bench Press #185/125
15 Burpees
5 Squat Cleans #135/95

Strength:
9 AM OLY
A. Build to a Tough
Split Jerk
B. OHS 5x5

Wod:
*In Teams of 2
5.10.15.20.25.30.35.40.45.50
Air Squat
Double Under
+
2500m Row or 5k Bike

Strength:
Strict Press
5x5

Wod:
8 Min AMRAP
2.4.6.8.10.12...
Box Jump Overs 24"/20"
Toes to Bar
S2O #155/105
-Rest 4 Min-
For Time
12.10.8.6.4.2
Box Jump Overs 24"/20"
Toes to Bar
S2O #155/105

Strength:
Deadlift
3x3

Wod:
15 Min AMRAP
5 Power Cleans #185/125
10 Bar Facing Burpees
15 Sit Ups

Strength:
3 Sets
3 Back Squats
-Rest 30 Sec-
24 Weighted Lunges

Wod:
EMOM x 20
Min 1:
10 Cal Bike
Min 2:
15 Cal Row
Min 3:
20 Wall Balls #20/14
Min 4:
Rest

Rx+
Min 1:
10 Cal Bike
Min 2:
20 Cal Row
Min 3:
30 Wall Balls #20/14
Min 4:
Rest

Strength:
Build to a Tough
Snatch

Wod:
3 Rounds
7 Power Snatches #135/95
21 Pull Ups
63 Double Unders
(Rx+ #165/115)

Strength:
Split Jerk
5x1

Wod:
5.10.15.20
Burpee
10 Front Squats #135/95
Burpee
10 Push Press #135/95

Wod:
Open Gym
10am - 12pm

Cardio Burn:
30 Min Max Calories
*Every 5 Min
30 KB Swings #53/35
20 Burpees 

Strength:
9 AM OLY 
5.4.3.2.1
Clean Pull
Squat Clean
Front Squat

Wod:
9 Min AMRAP
3.6.9.12.15....
Cal Bike
Power Clean #95/65
-Rest 3 Min-
9 Min AMRAP
3.6.9.12.15....
Cal Bike
Bar Facing Burpee 
-Rest 3 Min-
9 Min AMRAP
3.6.9.12.15....
Cal Bike
Power Snatch #95/65

Strength:
Front Squat 
3x3

Wod:
6 Rounds
12 Thrusters #95/65
9 Burpee Pull Ups
(Rx+ #115/75)

Strength:
Bench Press
1.10.1.20.1.30

Wod:
For Time
50 KB Swings #53/35
50 Cal Row
50 Lunges #53/35
50 Cal Bike
50 KB Swings 

Strength:
Clean and Jerk
3,2,1,3,2,1

Wod:
15 Min AMRAP
3 Rounds
30 Double Unders
15 Toes to Bar
5 Clean and Jerk
3 Rounds
30 Double Unders
15 Toes to Bar
5 Clean and Jerk
3 Rounds
30 Double Unders
15 Toes to Bar
5 Clean and Jerk

Men: 135/185/225
Women: 95/125/155

Strength:
Weighted Pull Up
6x4

Wod:
For Time
30 Pull Ups
20 Burpee Box Jumps 24”/20”
20 Pull Ups
20 Burpee Box Jumps 24”/20”
10 Pull Ups
20 Burpee Box Jumps 24”/20”

Rx+
15 Muscle Ups
20 Burpee Box Jumps 24”/20”
10 Muscle Ups
20 Burpee Box Jumps 24”/20”
5 Muscle Ups
20 Burpee Box Jumps 24”/20”

Strength:
Build to a Tough
Back Squat 

Wod:
4 Rounds 
1 Min Max Cal Row
1 Min Max Back Squats #135/95
1 Min Max Push Ups (Rx+ HSPU)
-Rest 1 Min-

Wod:
Open Gym
10 am - 12 pm