Strength:
Strict Press
Build To A Max
+
Db Strict Press
5x10 / Arm

Wod:
5 Min AMRAP x3
500m Row [or] 1k Bike
50 Double Unders
Max Db Push Press #50/35
-Rest 1 Min-

Strength:
OTM x10
2 Power Cleans

Wod:
2 Sets
Every 10 Min
400m Run
20 Power Cleans #135/95
400m Run

Stregnth:
Bench Press
5x1
+
Db Fly
3x15

Wod:
Rx
15 Min AMRAP
20 Cal Bike [or] 30 Cal Row
20 Push Ups
20 Toes to Bar

Rx+
15 min AMRAP
20 Cal Bike [or] 30 Cal Row
10 HSPU
20 Toes to Bar

Strength:
Back Squat
3, 3, 1, 1

Wod:
3 Rounds
90 Double Unders
45 Wall Balls #20/14
15 Step Up Overs #50/35

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
For Time
50 Cal Bike
75 Kb Swings #53/35
100 Cal Row
-Rest 3 Min-
100 Cal Row
75 Kb Swings #53/35
50 Cal Bike

OLY:
5 Sets
Snatch / Hang Snatch / OHS
+
5 Sets
Clean / Hang Clean / Jerk

Wod:
In Teams of 2
800m Run (together)
-2 Rounds-
80 Pull Ups
80 Wall Balls
-Then-
800m Run (together)

Strength:
Strict Press
10, 8, 6, 4, 2
-Alternating B/T-
Wtd Pull Up
10, 8, 6, 4, 2

Wod:
2 Sets
Every 10 Min
10, 8, 6, 4, 2
Power Snatch #135/95
10 Toes to Bar

Strength:
Front Squat
Build To A Tough Single

Wod:
EMOM x5
20 Wall Balls #20/14
-Rest 1 Min-
EMOM x5
15/11 Cal Row
-Rest 1 Min-
EMOM x5
10 Box Jump Overs #30/24

Strength:
Deadlift
5x2
+
Barbell Good Morning
2x5

Wod:
For Time
40 Cal Bike
40 Deadlifts #185/125
-Rest 2 Min-
30 Cal Bike
30 Deadlifts #225/155
-Rest 2 Min-
20 Cal Bike
20 Deadlifts #275/195
-Rest 2 Min-
10 Cal Bike
10 Deadlifts #315/225

Strength:
Back Squat
4, 4, 2, 2
+
Wtd Step Up
8, 8, 4, 4

Wod:
For Time
63 Back Squats
42 Hang Power Cleans
21 Thrusters

Rx #135/95
Rx+ #155/105

Strength:
Bench Press
3x3

Wod:
3 Rounds
15 Bar Facing Burpees
45 Double Unders
15 Pull Ups
-Rest 3 Min-
Repeat

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
5 Rounds
500m Row
400m Run
30 Burpees

OLY:
5 Sets
1 Clean
2 Hang Cleans
1 Jerk
+
Clean Pull
5x3

Wod:
In Teams of 2
20 Min Clock
30 Cal Bike (Each)
60 Clean and Jerks #135/95
30 Cal Row (Each)
60 Snatches #135/95
-In Remaining Time-
Build To a Max Clean and Jerk

Strength:
Overhead Squat
5 Singles

Wod:
9 Min AMRAP
-3 Rounds-
3 Squat Snatches #135/95
9 Toes to Bar
-3 Rounds-
6 Squat Snatches #135/95
9 Toes to Bar
-3 Rounds-
9 Squat Snatches #135/95
9 Toes to Bar
...
Continue Adding 3 Snatches Every 3 Rounds

Strength:
Bench Press
5x5
+
5 Sets
Max Push Ups
-Rest 1 Min-

Wod:
5 Min AMRAP
Cal Row
-Rest 1 Min-
5 Min AMRAP
Burpee Pull Ups
-Rest 1 Min-
5 Min AMRAP
Cal Bike

Strength:
Front Squat
5, 4, 3, 2, 1
+
Rear Foot Elevated Lunge
3x15 / Leg

Wod:
3 Rounds
90 Double Unders
15 Squat Cleans #155/105

Strength:
Split Jerk
10 Singles

Wod:
For Time
45/38 Cal Bike
-Into-
3 Rounds
15 Burpee Box Jumps 24”/20”
15 Push Press #135/95
-Into-
45/38 Cal Bike

Strength:
Build To A Max
Deadlift
Power Clean
Hang Power Clean
(Complex Must Be Unbroken)
+
Single Leg Deadlift
3x10 / Leg

Wod:
For Time
800m Run
40 Deadlifts #135/95
600m Run
30 Power Cleans #135/95
400m Run
20 Hang Power Cleans #135/95

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
4 Rounds
400m Run
80 Double Unders
-Rest 4 Min-
4 Rounds
20 Cal Bike
40 Step Ups 20”

OLY:
Snatch
10 Singles @ 80%
+
Clean and Jerk
10 Singles @ 80%

Wod:
In Teams of 2
4 Min Clock x6
Partner 1:
AMRAP
10 Toes To Bar
10 CJ #95
10 Burpees Over Bar
Partner 2:
Max Cal Bike

*Switch Every 4 Min Until Both Partners Complete AMRAP 3x