WOD

Strength

5x5 Back Squat @ 85%

6x2 Squat Snatch *Working Up

4x2 Snatch Pull @ 110%

Workout

3 Rd/Time

400m Run

15 C & J 115/80

75 Double Under

Core

3 Rd

5 Strict Knee to Elbow

30 Double Crunch

Strength

12 Min Alternating EMOM

a. 6 HSPU

b. 6 Front Squat

Workout

4 Rd 3 Min AMRAP

15 GHD Sit Up

15 Burpee

ME Thruster 95/65

-1 Min Rest-

Strength

10 Min Alternating EMOM

a. 2 Power Clean

+ 2 Push Press + 2 Push Jerk

b. 3 Strict Pull Up

+ 5 Kipping/Butterfly Pull Up

Workout

15-12-9

KB Snatch 24/16

Toes to Bar

800m Run

15-12-9

KB Snatch 24/16

Toes to Bar

Strength

6x8-2 Deadlift

*Work up to a Heavy 2 RM

3x15 Side Crunch + 15 Side Plank Lift

*Each Side

Workout

5 Rd/Time

4 Strict HSPU

8 Chest to Bar Pull Up

10 Single Arm OHWL DB 50/35

Strength

5x5 Back Squat @ 80%

4x 20 Leg Lifts or ME L-Sit

Workout

3 Rd/Time

5 Hang Squat Snatch 115/75

10 Pull Up

200m Run

30 Double Under

Strength

6x1 Hang Squat Snatch

+2 Squat Snatch +

3 Snatch Balance

5x15 V-Up + 30 Double Crunch

Workout

5-4 Min Round

10 cal Row/Bike

15 Wallball

10 Burpee Box Jump 24/20

Rest Remainder of 4 Min

Strength

6x2 Clean + 1 Jerk

3x1 C & J *Work up to AHAP

4x1 Minute Plank Hold

Workout

3 Rd/Time

10 Squat Clean 135/95

15 Shoulder to Overhead 135/95

20 Push Up

400m Run

Strength

4x6 Good Morning

+ 12 Reverse Lunge (Same BB)

4x15 MB GHD Sit Up

Workout

For Time:

800m Run

50 Burpee

100 KB Swing 24/20

50 Double Under

800m Run

Strength

15 Min to Find

1 RM Strict Shoulder Press

3x1 Min Plank Hold

Workout

For Time:

10 HSPU

15 Pull Up

25 Burpee

50 OHWL 45/35

100 Double Under

200m Run

400m MB Run

Strength

12 Min EMOM

a. 8 Bench Press

b. 6-8 Ring Dip

c. 1 Rope Climb

Workout

30-25-20-15-10-5

KB SDLHP 24/20

Ab Mat Sit Up

KB Swing 24/20

Floor Sweep 95/65

Strength

5x1 Power Clean

+ 3 Push Jerk

4x20 MB GHD Sit Up

Workout

3 Rd 5 Min AMRAP

1st Round 7 Rds "Chief"

3 Power Clean 115/80

6 Push Up

9 Air Squat

Max cal Bike/Row

-1 Minute Rest-

2nd Round 6 Rds "Chief"

-1 Minute Rest-

3rd Round 5 Rds "Chief"

Conditioning

6-8x400m Run

30 Seconds Rest Between

Workout

10 Rd/Time

3 Chest to Bar Pull Up

6 DB Thruster 50/35

Strength

10 Min Alternating EMOM

a. 5 HSPU + Handstand Walk Practice

b. 4 Heavy Snatch Pull

Workout

Buy In: 800m  Run

10 Rds of "Cindy"

5 Pull Up

10 Push Up

15 Air Squat

Buy Out: 150 Double Under

Strength

10 Min Alternating EMOM

a. 3 Power Clean

+ 3 Front Squat

+ 3 Push Jerk

b. 2 Legless Rope Climb

Workout

21-15-9

DB Snatch 50/35

cal Row/Bike

Directly Into...

21-15-9

Burpee Box Jump 24/20

Pull Up

Conditioning

1x800m Run

Rest 30 Seconds

3x400m Run

Rest 20 Seconds Between Each

4x200m Run

Rest 15 Seconds Between Each

Workout

"DB DT"

5 Rd/Time

12 DB Deadlift

9 DB Power Clean

6 DB Push Jerk

50/35#

Strength

5x8 Back Squat *AHAP

4x2 Minutes HS Walk Practice

Workout

8 Min Ascending Ladder...

3 Thruster 95/65

3 Toes to Bar

6&6, 9&9...

Skill/Core

4x3 Bar Muscle Up

(Progressions)

5x 20 Second Hallow Rock

& 20 Seconds Arch Rock

Workout

For Time:

300 Double Under

200m Run

100 Wallball 20/14

Strength

12 Min Alternating EMOM

1-6: a. 4 Power Snatch

      b. 20 Ab Mat Sit Up/15 MB GHD Sit Up

7-12: a. 6 Clean & Jerk

        b. 30 Double Crunch

Workout

4x4 Min AMRAP

200m Run

12 Front Squat 155/115

Max Effort Bar Facing Burpee for Remainder

1 Minute Rest

Strength

5x3/7 Front/Back

Squat @ 80%

4x1 Min Plank

Workout

3x5 Min AMRAP

600m Run

12 Wallball 20/14

Max Effort Over the Ball Burpee

In the Remaining Time

-1 Min Rest Between-

Strength

5x8 Weighted Back Extension

4x3 Muscle Up

Workout

27-21-15-9

cal Row

KB Swing 24/16

OHS 95/65