Strength:
3 Sets
10 Lunges
10 Back Squats
10 Lunges

Wod:
-6 Min To Complete-
60 Wall Balls #20/14
30 Burpees
15 Pull Ups (Rx+ BMU)
-4 Min To Complete-
40 Wall Balls #20/14
20 Burpees
10 Pull Ups (Rx+ BMU)
-2 Min To Complete-
20 Wall Balls #20/14
10 Burpees
5 Pull Ups (Rx+ BMU)

Strength:
Power Snatch
1 OTM x10

Wod:
20 Min AMRAP
80 Double Unders
400m Run
20 Power Snatches #95/65

Strength:
3 Sets
3 Push Press
+
3 Wtd Strict Pull Ups

Wod:
For Time
75/60 Cal Bike
75 Push Press #75/55
75/60 Cal Row
75 Push Ups

Strength:
Deadlift
5x5
+
Single Leg Good Morning
5x5 / Leg

Wod:
5 Rounds
15 Power Cleans #135/95
10 Box Jump Overs 24”/20”
15 Toes to Bar
10 Box Jump Over 24”/20”

Rx+ Clear the Box

Strength:
Front Squat
5, 5, 5
+
Goblet Squat
10, 10, 10

Wod:
21-15-9
Thruster #95
Burpee to Bar

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
EMOM x30
Min 1
15 Cal Row
Min 2
10 Cal Bike
Min 3
5 Clean and Jerks*

*Choose Weight

OLY:
5 Sets
Snatch Balance + Snatch
+
5 Sets
Front Squat + Squat Clean

Wod:
In Teams of 2
2 Rounds
50 Pull Ups (Rx+ 25 BMU)
75 Cal Bike
100 Bar Facing Burpees

Strength:
Push Press
5x5
+
Arnold Press
5x5

Wod:
“Rx”
12 Min AMRAP
12 Power Snatches #95/65
12 Toes to Bar
12 Push Ups

Rx+
12 Min AMRAP
12 Power Snatches #95/65
12 Toes to Bar
12 HSPU

Strength:
Front Squat
5, 4, 3, 2, 1
+
Single Leg Step Downs
3x5 / Leg

Wod:
Every 5 Min x4
500m Row
50 Lunges

Strength:
Power Clean
1.1.1 x3
Rest 15 Sec B/T Singles
+
Barbell Good Morning
3x9

Wod:
21-15-9
Bar Facing Burpee
Clean and Jerk #135/95

Back Squat
3x3
+
Jumping Back Squat
3x6

Wod:
For Time
60 Wall Balls #20/14
45 Pull Ups
30/25 Cal Bike
-Rest 3 Min-
30/25 Cal Bike
45 Pull Ups
60 Wall Balls #20/14

Rx+ CTB

Strength:
Bench Press
6x6
+
Reverse Flys
3x12

Wod:
6 Rounds
30 Double Unders
200m Run
10 Burpee Box Jumps 24”/20”

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
10 Rounds
1k Bike
200m Run
3 Power Cleans #225/155

OLY:
Snatch 
Build To A Max
(In All 3 Positions)
Floor, Hang, High Hang
+
Clean
Build To A Max
(In All 3 Positions)
Floor, Hang, High Hang

Wod:
In Teams Of 2
“McGhee”
30 Min AMRAP
5 Deadlifts #275/185
13 Push Ups 
9 Box Jumps 24”/20”

*Partners Alt Every Min

Strength:
Step Back Lunges
4x4 / Alt
+
Rear Foot Elevated Lunges
4x4 / Leg

Wod:
“Rx”
For Time
50 Wall Balls #20/14
5 Wall Walks
50 Pull Ups 
5 Wall Walks
50 Wall Balls #20/14

“Rx+”
For Time
50 Wall Balls #20/14
50’ Hs Walk
25 Ring Muscle Ups
50’ Hs Walk
50 Wall Balls #20/14

Strength:
Bench Press
12, 9, 6
+
Depth Push Up
3 Sets
Max Reps

Wod:
2 Rounds
-2 Min Max- 
Cal Ski
-2 Min Max-
Cal C2 Bike
-2 Min Max-
Cal Row
-2 Min Max-
Burpees
-Rest 2 Min-

Strength:
Hang Power Clean
5x3
+
Barbell Glute Bridge
3x15

Wod:
2 Rounds
45/36 Cal Bike
30 Deadlifts 
15 Power Cleans 
-Rest 3 Min-

Rx #155/105
Rx+ #185/125

Strength:
Strict Press
Build to a 3 RM
+
Top Down Kb Press
3x12 / Alt

Wod:
For Time
3 Rounds
21 Bar Facing Burpees
12 S2O #155/105
21 Toes to Bar
12 S2O #155/105

Strength:
Front Squat 
3x3
+
Cyclist Squat
3x9 

Wod:
2 Rounds
20 Squat Cleans #135/95
400m Run
80 Double Unders

Wod:
Open Gym
10 AM - 12 PM