Strength:
Deadlift 
Build To a Tough Single 
*10 Min Cap

Wod:
15 Min AMRAP
200m Run
15 Box Jumps Overs 24"/20"
10 Toes to Bar
5 Deadlifts #315/225

Strength:
Strict Press
6,6,3,3,3

Wod:
27-21-15-9
Push Press #95/65
KB Swing #53/35
Burpee

Strength:
Every 2:00 x 3
10 Cal Bike
10 Front Squats #135/95
-Rest 1 Min-
Every 2:00 x 3
10 Cal Bike 
7 Front Squats #185/125
-Rest 1 Min-
Every 2:00 x 3 
10 Cal Bike
4 Front Squats #225/155
-Rest 1 Min-
Every 2:00 x 3
10 Cal Bike 
1 Front Squat #275/185

Wod:
100 Wall Balls #20/14
(Rx+ #30/20)
*7 Min Cap

Strength:
EMOM x 10
3 Power Cleans + Jerk

Wod:
5 Rounds
12 Pull Ups (Rx+ CTB)
12 Bar Facing Burpees
12-9-6-3
Clean and Jerk #135/95

Strength:
Back Squat
5x1

Wod:
3 Rounds
25/35 Calories
50 OH Walking Lunges #50/35
100 Double Unders

Wod:
Open Gym
10am - 12pm

Cardio Burn:
10 Rounds
5 Strict Pull Ups
15/10 Cal Bike
200m Run

Strength:
Build to a Tough
2 Rep Max Snatch
+
Build to a Tough
2 Rep Max Clean and Jerk 

Wod:
*In Teams of 2
3 Rounds
400m Run 
Max Back Squats
-Rest 2 Min-
3 Rounds 
500m Row
Max S2O

Strength:
Build to a Tough
Bench Press

Wod:
“These Burpees Suck”
25 Burpee Box Jumps 24"/20"
25 Toes to Bar
50 Burpees to Target
25 Toes to Bar
25 Bar Facing Burpees
25 Toes to Bar

Strength:
Weighted Lunges
5x10

Wod:
45-30-15
Wall Ball #20/14
Wtd Step Up #20/14
200m Run

Strength:
Push Press
5,4,3,2,1

Wod:
3 Rounds
12 Push Press #155/105
18 Pull Up 
24 Box Jumps 24"/20"
30 Deadlifts #155/105

Strength:
EMOM x 10
1 Squat Clean

Wod:
For Time
21 Hang Power Cleans #135/95 
200m Run
21 Front Squats #135/95
200m Run
15 Hang Power Cleans
200m Run
15 Front Squats
200m Run
9 Hang Power Cleans
200m Run
9 Front Squats 
200m Run
(Rx+ #165/115)

Strength:
3 Sets
:20 Sec Row
-Rest 3 Min-
3 Sets
:20 Sec Bike
-Rest 3 Min-

Wod:
For Time
75 Double Unders
50/35 Cal Row
75 Double Unders
50 Toes to Bar
75 Double Unders
50/35 Cal Bike
75 Double Unders

Wod:
Open Gym
10am - 12pm

Cardio Burn:
EMOM x 30
Min 1:
21/15 Cal Row
Min 2:
15 DB Snatches #50/35
Min 3: 
15 Box Jump Overs 24"/20"
Min 4:
12/9 Cal Bike
Min 5:
9 Front Squats #165/115
Min 6:
Rest

Strength:
Mock Oly Meet
9am-11am

Strength:
Power Snatch
3,2,1,3,2,1

Wod:
21-15-9
Power Snatch #75/55
OH Lunge #75/55
Burpee
15-12-9
Power Snatch #95/65
OH Lunge #95/55
Burpee
12-9-6
Power Snatch #115/75
OH Lunge #115/75
Burpee

Strength:
Front Squat 
3x6

Wod:
For Time
50-40-30-20-10
Wall Ball #20/14
25-20-15-10-5
Toes to Bar

Strength:
Bench Press
5x3

Wod:
20 Min AMRAP
100/75 Cal Row
75 KB Swings 
50/35 Cal Bike
25 Db Burpees #50’s/35’s

Strength:
3 Sets
1 Power Clean
1 Hang Power Clean
1 Power Clean

Wod:
5 Rounds
10 Power Cleans #155/105
10 Push Jerks #155/105
50 Double Unders

9 AM ONLY
Wod:
"Murph"
1 Mile Run
100 Pull Ups 
200 Push Ups
300 Air Squats
1 Mile Run

Wod:
Open Gym
10am - 12pm