Strength:
15 minutes to find a 1 RM Max Snatch

WOD:
Amanda
9-7-5
Ring Muscle Ups
Squat Snatches (60/45)

Rest

Tabata Hollow Rocks


WOD:
For Time
100 Wall Balls (6/9)
100 T2B
100 Deadlifts (50/70)
100 DB Snatch (15/20)


Strength:
Clean Complex
Every 90 seconds for 8 Rounds
1 Squat Clean
1 Hang Power Clean and Jerk

Partner WOD
Alternating Pairs
10 Rounds Rowing (300/225m)
10 Rounds Air Dyne (11 Cals)
10 Rounds Sled Push
10 Rounds 100m Farmers Carry (Heavy)




Strength:
10 minutes - EMOM
4 Deadlifts

WOD
20 Minute AMRAP
6 Bar Muscle Ups
12 Box Jumps (24/20)
6 Strict HSPU
12 Cal Row 

Strength:
12,10,8,6,4,2
Bench Press

WOD 1:
GRACE
30 Clean and Jerks 60/40

WOD 2:
8 Rounds for Time
1 Rope Climb
15  Push Ups

Strength:
4x3 Power Snatches @ 50%

10 Mins - EMOM
4 Front Squats @ 70%
4 Burpees

Base Line WOD - 1 Round for Time
400m Run
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups


Strength:
20,15,12,10 - Behind the Neck Strict Press
4 x 8 Bent Over Row

WOD:
FRAN
21-15-9
Thrusters 45/30
Pull Ups

10 x 100m Sprints

DT
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(70/50)


Strength:
12 Min - EMOM
2 Squat Snatches

WOD:
4 Rounds for Time
400m Run
2 Rope Climbs
10 DB Snatches
10 Pull Ups
10 Push Ups


Strength:
3 x 3 Full Squat Clean and Jerk

WOD:
5 Rounds for Time
50 DUs
10m OH Plate Lunges (20/15)
400m Row

REST

Sled Pulls 


Strength:

7 x 4 Bench Press

WOD 1:
5 Rounds for Time
5 Strict HSPUs
10 C2B
15 Weighted Sit Ups

WOD 2:
4 Rounds for Time
5 Deadlifts (120/80)
10 Burpees











Strength:

5 x 2 Jerk from Racks

WOD 1:
4 Rounds
500m Row (Intervals)
2 mins rest between

WOD 2:
10 Rounds for Time
3 Power Clean and Jerk (RXD+:  90/60 RXD:  60/40)
3 Ring Muscle Ups

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