Strength:
Back Squat 
3x7

Wod:
3 Rounds
10 Push Press #95/65
20 Front Rack Lunges #95/65
30 Wall Balls #20/14
(Rx+ #135/95)

Strength:
Build to a Tough
Power Clean 

Wod:
12 Min AMRAP 
3.6.9.12...
Pull Up (Rx+ CTB)
Push Up 
3 Power Cleans #225/155

Strength:
Push Jerk
5x3
*W/ a 3 Sec Decent

Wod:
25 Burpee Box Jump Overs 24"/20"
-Directly Into-
21-15-9
Cal Row
KB Swing #53/35
-Directly Into-
150 Double Unders 
-Directly Into-
21-15-9
Cal Bike
KB Swing #53/35
-Directly Into-
25 Burpee Box Jump Overs 24"/20"

Wod:
Open Gym
10am - 12pm 

Cardio Burn:
Every 3 Min x 10
Round 1:
500m Row
Round 2:
AMRAP
15 Wall Balls #20/14
10 Burpees Over DB
5 DB Hang Cleans / Arm

Strength:
9 AM OLY
Build to a Max
Snatch
Power Position/Hang/Floor
+
Build to a Max
Clean and Jerk
Power Position/Hang/Floor

Wod:
*In Teams of 2
20 Min AMRAP
5 Cal Bike
5 Pull Ups
5 Synchro Clean and Jerks #135/95
*Add 5 Reps to Bike and T2B

Strength:
Clean Practice

Wod:
"19.2"
8 Min AMRAP (+ bonus time)
25 Toes to Bar
50 Double Unders
15 Squat Cleans #135/85
25 Toes to Bar
50 Double Unders
13 Squat Cleans #185/115
If complete before 8 min…
25 Toes to Bar
50 Double Unders
11 Squat Cleans #225/145
If complete before 12 min…
25 Toes to Bar
50 Double Unders
9 Squat Cleans #275/175
*If complete before 16 min…
25 Toes to Bar
50 Double Unders
7 Squat Cleans #315/205

Strength:
Weighted Dips
5x5
+
Reverse DB Flies
3x10

Wod:
3 Rounds 
25 KB Swings #53/35
25 Burpees

Strength:
Build to a Tough 
Front Squat

Wod:
12 Min AMRAP
15 Toes to Bar
15 Front Squats 
*Every 3 Min, 15 Cal Row
Men: #135/185/225/275
Women: #95/125/155/195

Strength:
Power Clean TnG
2.2.2x3
-Rest 20 Sec-

Wod:
Every 2 Min x 10
Round 1:
5 Deadlifts #315/225
15 Cal Bike
Round 2:
15 Burpees 
45 Double Unders

Strength:
Build to a Max
Strict Press
Push Press
Push Jerk

Wod:
5 Rounds
5 Strict Press
5 Push Press
5 Push Jerk
10 Pull Ups
15 Box Jumps 24"/20"
Rx #95/65

Wod:
Open Gym
10am - 12pm

Cardio Burn:
For Time
50 Cal Row
50 Push Ups
50 Deadlifts #155/105
50 Pull Ups
50 Deadlifts #155/105
50 Push Ups
50 Cal Row

9 AM OLY:
Every 4:00
12-9-6-3
Snatch
Every 4:00
12-9-6-3
Clean and Jerk

Wod:
*In Teams of 2
400m Run
40 KB Swings #53/35
400m Run
80 KB Swings
400m Run
120 KB Swings 
400m Run

Wod:
“19.1”
15 Min AMRAP
19 Wall Balls #20/14
19 Cal Row

-Then-
3x10 Deadlifts

Strength:
5 Sets
10 DB Bench Press
10 DB Row 

Wod:
50-40-30-20-10
DB Push Press #50/35
Sit Ups (Rx+ V-Ups)
25-20-15-10-5
Cal Row 

Strength:
1 1/4 Front Squat
5x3


Wod:
Fran
Rest 10 Min
Fran
*10 Min Cap For Each Fran

Strength:
EMOM x 10
2 Snatches


Wod:
Every 4 Min x6
12 Cal Bike
9 Burpee Box Jumps 24”/20”
6 Snatches
Rx #155/105

Strength:
Split Jerk
5x1
*W/ a 2 Sec Pause

Wod:
For Time:
100 Double Unders
25 Power Cleans #135/95
50 Toes to Bar
25 Power Cleans #135/95
100 Double Unders

Wod:
Open Gym
10am - 12pm 

Cardio Burn:
50-40-30-20-10
Box Jump 24"/20"
Calorie
DB Snatch #50/35

9 AM OLY
Hang Squat Snatch
5x1
+
Hang Squat Clean 
5x1

Wod:
*In Teams of 2
200 Calorie Bike
150 Syncro Air Squats 
100 Syncro Bar Facing Burpees 

Strength:
Clean and Jerk
1.1.1 x 3
-Rest 15 Sec-

Wod:
For Time 
10-8-6-4-2
Clean and Jerk #225/155
20 Wall Balls #20/14