Wod:
Open Gym 
10 AM - 12 PM

Cardio Burn:
10 Rounds
Guys:
15 Cal Bike (Easy)
10 Cal Bike (Mod)
5 Cal Bike (Hard)
-Rest 1 Min-
Girls:
12 Cal Bike (Easy)
8 Cal Bike (Mod)
4 Cal Bike (Hard)

OLY:
Snatch
15 Reps @ 70%
10 Reps @ 80%
5 Reps @ 85%
+
Overhead Squat
3, 2, 1

Wod:
In Teams of 2
1 Mile Run
100 Snatches #135/95
1 Mile Run

*Partners Switch Every 200m

Strength:
Drop Lunges
4x4 / Leg
+
Wtd Jumping Lunges
4x8 / Alt

Wod:
4 Min AMRAP
8 Pull Ups 
8 Squat Cleans #135/95
-Rest 2 Min-
4 Min AMRAP
8 Pull Ups
8 Hang Squat Cleans #135/95
-Rest 2 Min-
4 Min AMRAP
8 Pull Ups
8 Front Squats #135/95

(Rx+ CTB)

Strength:
Close Grip Bench Press
5x5
+
Db Chest Flys
3x10

Wod:
For Time
50 Burpee Box Jumps 24”/20”
1000m Row

Strength:
Power Clean 
2 OTM x5
-Rest 2 Min-
Power Clean
1 OTM x5
+
Barbell Glute Bridges
3x15

Wod:
5 Rounds
30 Sec Max Deadlifts 
30 Sec Max Power Cleans
60 Sec Max Cal Bike
-Rest 60 Sec-

Strength:
Strict Press
Build to a Tough 5
+
Push Press
Build to a Tough 5
+
Push Jerk
Build to a Tough 5

Wod:
15 Min AMRAP
21 Toes To Bar
15 Bar Facing Burpees
9 Push Jerks #165/115

Strength:
Front Squat
Build To A Max
+
Rear Foot Elevated Split Squat
4x8 / Leg

Wod:
For Time
400m Run
80 Wall Balls #20/14
160 Double Unders 

Wod:
Open Gym
10 am - 12 pm

Cardio Burn:
5 Rounds
25 Burpees
500m Row
1000k Bike

OLY:
5 Sets
1 Power Clean
1 Squat Clean
1 Front Squat
1 Jerk
+
Back Squat
5x1

Wod:
In Teams of 2
4 Sets
5 Min AMRAP
10 Burpee Pull Ups 
20 Wall Balls #20/14
-Rest 1 Min-

*Partners switch after one rows 250m. Start where you left off. 

Strength:
Power Snatch
1.1.1 x3
Rest 15 Sec B/T Singles
+
Snatch Grip RDL
3x6

WOD:
9 Min AMRAP
3.6.9.12...
Toes to Bar 
Power Snatch #135/95

Rx+ #155/105

Strength:
Split Jerk
5 Singles
+
Single Arm Strict Press
5x5 / Arm

Wod:
1000-750-500-250m
Row
25-50-75-100
Double Unders

Strength:
Front Squat
3x3
+
Cyclist Squat
3x18

Wod:
For Time
30 Thrusters #95/65
30 Bar Facing Burpees
-Rest 3 Min-
30 Bar Facing Burpees
30 Thrusters #95/65

Strength:
Deadlift
4x2
+
Single Leg Good Morning
4x8 / Leg

Wod:
For Time
60/50 Cal Bike
40 Box Jumps 24”/20”
20 Power Cleans #185/125

Rx+ #225/155

Wod:
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats 
1 Mile Run

Wod:
Open Gym 
10 am - 12 pm

Cardio Burn:
10 Rounds
10 Burpees
200m Run
30 Double Unders

OLY:
Snatch:
Build to A Tough Single
Clean + Jerk:
Build To A Tough Single

Wod:
In Teams Of 2
50 Single Arm Devils Press #50/35
75 Cal Bike
100 Db Hang Snatches #50/35
75 Cal Bike
50 Single Arm Devils Press #50/35

Strength:
Step Back Lunges
10x2 / Alt
+
Cossack Squat
2x10 / Alt

Wod:
For Time
50 Pull Ups (Rx+ CTB)
100 Wall Balls #20/14
*20/15 Cal Row Every 3rd Min

(Min 0, 3, 6, 9, 12)

Strength:
Romanian Deadlift
5x5
+
Barbell Glute Bridges
5x10

Wod:
For Time
1k Row
50 Box Jump Overs 24”/20”
25 Hang Power Snatches #115/75

Strength:
Bench Press
6x3
+
Single Arm Db Bench
3x6 / Arm

Wod:
2 Rounds
36/30 Cal Bike
36 Burpees To Bar
36 Toes to Bar
-Rest 2 Min-

Strength:
Back Squat
5x3
+
Weighted Step Up
3x5 / Leg

Wod:
“Sprint Murph”
800m Run
50 Pull Ups
100 Push Ups 
150 Air Squats
800m Run