WOD A - 15 Minute Ladder
Work as far as possible through an ascending ladder of 1, 2, 3... Reps of cleans (full squat) and push jerks.
(75% max, Rx: 50/30, Rx+: 85/50)

WOD B- AMRAP 10 Minutes
10 Pull-ups
30 Double unders
10 Push jerk
(40% max, Rx: 30/20, 50/30) 




WOD 1 - 25 minutes cap
Two rounds, 4 min rest. One round, 2 min rest. Two rounds, 4 min rest. One round.
8 Deadlift 5 Back squat
2 Hang power clean and jerk (Rx: 70/45, Rx+: 90/60).

WOD 2
8 mins of alternating Tabata:
Alternating dumbbell snatch (Rx: 20/10, Rx+ 30/20),
push-ups.
STRENGTH 5x2 High bar back squat WOD - For time 3o minutes Death by rounds: 1 Deadlift (60% max, Rx: 70/50, Rx+: 100/70) 1 Burpee over bar Complete one round in the first two minutes, two in the second two minutes, three in the third, continuing as long as possible (stop if you reach 15 rounds)
WOD 1
Every 30 seconds for five minutes:
2x Back squats at 80% max

WOD 2 - For Time 30 minute cap
900m run
60 burpees
75 KB swing (20/12, 24/16)
600m run
40 burpees
50 KB swing
300m run
20 burpees
25 KB SWING

STRENGTH
Complete the following ladders with one lift every two minutes
6 x 1 snatch (full squat) @ 75%, 80%, 85%, 80%, 85%, 90%.
6 x 1 power clean and jerk @ 75%, 80%, 85%, 80%, 85%, 90%.

WOD
6 rounds of: One minute work, one minute rest.
4x 5m Shuttle Run, 20 DU, 4x 5m Shuttle Run, 6 Burpees.

WOD 1
Load a single bar to 50% of the average of your maxes OR Rx: 40/30, Rx+: 60/40.

One round, 1 min rest. Two rounds, 2 min rest. Three rounds 3 min rest. (1, 2, 3)
14 Back squat
6 Power clean and jerk

then

WOD 2
Death by rounds:

1 Bar muscle-up (scale to pull-up)
6 Double unders

Complete one round in the first two minutes, two in the second two minutes, three in the third, continuing as long as possible. 

3x4 deadlift (sumo) (pause and reset each rep)
3x2 push press (pause and reset each rep).

WOD - 20 minute cap
Complete the following work. Partition the sets as required 
100 Squat clean and jerk
100 Bar facing burpees.
(40% max, Rx: 30/20, Rx+: 40/30)
EMOM - 10 minutes
1 heavy clean (full squat) and jerk

Complete the following in pairs
Move to a new station every minute for 30 mins:
Minute one 10m shuttle runs
Minute two rowing
Minute three burpees 
Swap over half way through each minute

WOD 1
At 60% of the average of your maxes for the two lifts
Rx 60/40
Rx+ 85/60
Two rounds, 2 min rest
Four rounds, 4 min rest
Two rounds
3 Hang squat clean and jerk
7 Deadlift

WOD 2 AMRAP - 14 minutes
6 Front squat 50% max
Rx 45/30
Rx+ 70/50
6 Chest to bar pull-ups
8 Push-ups
WOD 1 - 22 minute time cap
Complete the following work to rest intervals:

1 round, 1 min rest, 2 rounds, 2 min rest, 3 rounds, 3 min rest
6 burpees, 8 Kettlebell Swings (24/16), 4x 5m Shuttle Run

WOD 2 - 10 minute time cap
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Push-ups
Pull-ups

5x2 Deficit deadlifts 5x2 Front squat Complete three rounds of the following for time: 200m run 8 Muscle-ups (scale reps or scale to jumping bar muscle-ups if needed)
The Seven’s

7 Rounds For Time

7 HSPU
7 Thrusters 60/40
7 K2E
7 Deadlift 100/70
7 Burpess
7 Kettle Bell Swings 24/16
7 Pullups

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