Strength:
Power Clean + Hang Power Clean
1 OTM x10
+
Single Leg Deadlift
3x10 / Leg

Wod:
4 Rounds
75 Double Unders
25 Kb Swings #53/35

Rx+ #70/53

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
EMOM x28
Min 1
12/8 Cal Bike
Min 2
14 Burpees
Min 3
16/12 Cal Row
Min 4
Rest

OLY:
Snatch + OHS
1 Every 2 Min x10
+
Snatch Pull 
5x5

Wod:
In Teams of 2
5 Rounds
40 Cal Row
30 Pull Ups 
20 Clean and Jerks #135/95

Strength:
Clean and Jerk
1 Every 90 Sec x10

Wod:
Every 3 Min x5
30 Wall Balls #20/14
15 Toes to Bar

Bench Press
5x5
-Alternating-
Single Arm Row
5x5 / Arm

Wod:
2 Rounds
400m Run
40 Box Jump Overs 24”/20”

Strength:
Deadlift 
10, 8, 6, 4, 2
+
Barbell Good Morning
3x10

Wod:
EMOM x10
Min 1
20/14 Cal Row
Min 2
10 Hang Power Cleans #155/105*

*Rx+ #185/125

Strength:
Push Press
3x3
+
Push Jerk
3x3

Wod:
For Time
90 Double Unders
30 Pull Ups*
90 Double Unders
30 Push Ups*
90 Double Unders
30 Pull Ups*
90 Double Unders

*Rx+ 15 BMU / 30 HSPU

Strength:
Front Squat 
5x5
+
Split Squats
5x5 / Leg

Wod:
2 Sets
4 Min AMRAP
8 Thrusters #95/65
8 Burpees Over Bar
-Rest 2 Min-

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
For Time
4k Bike
2k Row
1 Mike Run

OLY:
3 Squat Cleans + 3 Jerks
2 Squat Cleans + 2 Jerks
1 Squat Clean + 1 Jerk
+
Front Squat
5x5

Wod:
In Teams of 2
20 Min AMRAP
Partner 1
400m Run
Partner 2
AMRAP
10 Pull Ups 
20/15 Cal Row
30 Air Squats 

*Start AMRAP where partner left off 

Strength:
Snatch 
3 OTM x10
+
Overhead Squat
6 OTM x5

Wod:
For Time
30 Toes to Bar
30 Power Snatches #135/95
30 Toes to Bar

Strength:
Bench Press
10, 8, 6, 4, 2
-Switching Back And Forth-
Bent Over Row
5, 4, 3, 2, 1

Wod:
Every 2 Min x5
20/15 Cal Row
10 Front Squats #135/95

Strength:
Power Clean
-10 Min Clock-
Build To A Tough Single
+
Deadlift
-10 Min Clock-
Build To A Tough Single

Wod:
3 Rounds
200m Run
10 Power Cleans #135/95
-Rest 1 Min-
3 Rounds
200m Run
10 Deadlifts #225/155

Strength:
Back Squat
5x5
+
Step Back Lunge
5x5 / Leg

Wod:
10 Min AMRAP
10 Pull Ups (Rx+ CTB)
20 Wall Balls #20/14
30 Double Unders

Strength:
Strict Press
3x3
+
Push Press
3x3

Wod:
For Time
50/40 Cal Bike
50 Push Press #95/65
50 Box Jumps 24”/20”

Wod:
Rest

Wod:
For Time
50 Burpee Broad Jumps
100 Sit Ups 
200 Air Squats
+
Flutter Kicks 
Accumulate 3 Min

Equipment:
For Time
50 Cals 
75 Thrusters #75/55
50 Cals
75 Power Snatches #75/55

Wod:
Every 6 Min x3
20 Alt Quadruped Hip Extensions
40 Mountain Climbers 
60 Step Ups 
40 Mountain Climbers
20 Alt Quadruped Hip Extensions

Equipment:
Every 9 Min x2
15/12 Cal Bike -or- 20/15 Cal Row
30 Plate GTO #45/25
45 OH Lunges #45/25
30 Plate GTO #45/25
15/12 Cal Bike -or- 20/15 Cal Row

Wod:
2-3 Rounds
4 Min Run
3 Min Max Alt Lunges
2 Min Max Burpees
1 Min Max Air Squats

Equipment:
2-3 Rounds
4 Min Run
3 Min Max BBxJ Overs 
2 Min Max Deadlifts #225/155
1 Min Rest

Wod:
EMOM x10
10 Up Downs
Max Push Ups 
-Rest 1 Min-
EMOM x10
10 Plank Push Ups 
Max Single Leg Alt V Ups 

Equipment:
EMOM x21
-Min 1-
45 Sec Bike or Row
-Min 2-
30 Sec Max 
Hang Power Cleans #135/95
-Min 3-
30 Sec Max
Shoulder To Overhead #135/95