WOD

30min AMRAP

100 Calorie Row or Bike
15 Box Jump/Step Down (24/20)
15 Burpees

Strength

Every 2:30 x 4 sets 

10 Back Squat

Strength

Push Press

Build to a 3RM in 10-15 minutes (after warm up)

WOD

3 Rounds For Time

12 Alternating Dumbbell Snatch (50/35)
300m Run

Oly

Snatch

Over the course of 10-15 min (after warming up) build to a tough single for the day

WOD

Every :75 x 14 sets

Odd: 60secs of Cindy

WOD

Teams of 2

30 minute AMRAP

10 Box Jump (24/20)
5 Hang Squat Clean (95/65)
5 Bar Facing Burpee

*one partner complete a full round while the other partner rests

Strength

Push Press

12 minutes to build to a 2RM

WOD

EMOM x 18

1: 15 Russian Kettlebell Swings (53/35)
2: 15 Push Press (45/35)

WOD

A. 5 sets
6 slam ball
1 length sled sprint
-rest 2:1

B. 20 minute AMRAP
250m row
100’ KB FR Carry
30 sec side plank per side
100’ Farmer Carry
30 alternating prisoner step-ups

 

Skill

Every :60 x 10

Power Clean Double (not Touch-n-Go)

WOD

10 minute AMRAP

5 Pull-ups
10 No Push-up Burpee
15 Deadlifts (95/65)