Strength:
Sumo Deadlift
5x5

Wod:
For Time
1000m Row
80 KB Swings #53/35
60 Burpees

Strength:
Split Jerk
9x1

Wod:
3 Rounds
3 Min AMRAP
15 Cal Bike
9 S2O
-Rest 3 Min-

Rnd 1: #135/95
Rnd 2: #155/105
Rnd 3: #175/115

Strength:
EMOM x 12
2 Hang Power Cleans

Wod:
12 Min AMRAP
6 Pull Ups
12 Hang Power Cleans #135/95
18 Push Ups
24 Deadlifts #135/95

Rx+
6 Strict Pull Ups
12 Hand Power Cleans #135/95
6 SHSPU
24 Deadlifts #135/95

Monday 18th
Strength:
Bench Press
3x4

Wod:
3 Rounds
400m Run
30 DB Snatches #50/35
20 Burpees Over DB

Wod:
Open Gym
10am - 12pm

Cardio Burn:
400m Farmers Carry #100/70
500m Row
800m Run
1000m Row
400m Farmers Carry #100/70
500m Row

OLY:
5 Sets
1 Squat Snatch 
3 Overhead Squats
+
5 Sets
1 Squat Clean
3 Front Squats

Wod:
In Teams of 2
100 Cal Bike
100 Thrusters #95/65
100 Cal Bike
100 Box Jumps 24"/20"

Strength:
Power Snatch
1.1.1 x5
Rest 20 Sec Btw Singles

Wod:
45-30-15 
Pull Up
Power Snatch #75/55

Rx+ CTB

Strength:
Push Press
6,6,3,3,3

Wod:
3 Rounds
30 Shoulder to Overhead #95/65
60 Double Unders
30 Lunges #95/65

Strength:
Deadlift
Build to 85%

Wod:
EMOM x12
Min 1
12/10 Cal Bike
Min 2
12 Deadlifts #315/225
@ 15:00
1k Row

Strength:
Front Squat
3x5 Reps

Wod:
5 Rounds 
5 Front Squats #185/125
10 Burpee Box Jumps 24"/20"
15 Toes to Bar

Rx+ #225/155

Wod:
"Havana"
25 Min AMRAP
150 Double Unders
50 Push Ups
15 Power Cleans #185/125

*Regular Hours Tomorrow

Wod:
Open Gym
10 am - 12 pm

Cardio Burn:
Every 10 Minutes x3
500m Row
400m Run
50 Alt Db Snatches #50/35

OLY:
Squat Snatch
1 OTM x10
+
Clean and Jerk
1 OTM x10

Wod:
In Teams of 2
5 Rounds
10 Power Cleans #225/155
20 Synchro Bar Facing Burpees
30 Toes to Bar

Wod:
"20.5"
For Time
40 Ring Muscle Ups
80 Cal Row
120 Wall Balls #20/14

*Partition Reps Any Way
20 Min Cap

Strength:
Weighted Step Up
4x4 Per Leg

Wod:
2 Rounds
400m Run
40 Box Jumps 24"/20"
400m Run
40 Sit Ups

Strength:
Bent Over Row
5x5

Wod: 
For Time
100 Cal Row
75 Burpees
50 Cal Bike

Strength:
Back Squat
5x1 Rep

Wod:
15 Push Press #95/65
60 Wall Balls #20/14
15 Push Press 
45 Wall Balls #20/14
15 Push Press 
30 Wall Balls 
15 Push Press 
15 Wall Balls 
150 Double Unders
(Rx+ #115/75)

Strength:
Hang Power Clean
2 OTM x10

Wod:
1000m Run
-Then-
5 Rounds
10 Deadlifts #225
10 Bar Facing Burpees
10 Toes to Bar

Wod:
Open Gym
10am - 12pm 

Cardio Burn:
For Time
1200m Run
120 Double Unders
60 Cal Row
800m Run
80 Double Unders
40 Cal Row
400m Run
40 Double Unders
20 Cal Row

OLY:
Build to a Tough:
Snatch Balance + Squat Snatch
+
Snatch Pull
5x5

Wod:
In Teams of 2
20 Min AMRAP
10 Pull Ups (Rx+ CTB)
10 Right Arm Db Snatches #50/35
10 Left Arm Db Snatches
10 Right Arm Db Push Press #50/35
10 Left Arm Db Push Press
*While Partner Accumulates Max Cals on Bike