WOD

3R
10 Front Squat (75/65)
20 C2BPU (ring rows)
30 ambit situps
400m run

WOD
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (35)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35)
50 Back Extensions
50 Wall Balls (20/14)

WOD

2 person team for time

100m run relay (I go, you go)
20 med ball sit ups toss to partner
30 synchro burpees
40 ground to OH with plate (45/25)
50 DU or 100 singles (split)
40 ground to OH with plate (45/25)

Skill

Gymnastics

Alternating movements for 8 mins
1 rope climb (2 up/downs)
10 kipping pull ups

WOD

"Isabel"
For time
30 power snatches (135/95)

Active Recovery 

3 Sets
800m run
100m FR KB carry
100m farmers carry
rest 2 min

Strength 

Clean & Jerk

OT1:30 for 8 sets
1 power clean + 1 squat clean + 1 split jerk
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%

WOD

2 Rounds

Strength

Back Squat

7 Front Squat + 13 Back Squat @ 50% of 1RM Front Squat
3 Sets-- rest 2-3 mins

WOD

3 RFT
400m run
30 WBS (20/14)

Strength 

Deadlift

OT2 x 6 sets
3 @ 70%
1 @ 77%
3 @ 70%
1 @ 82%
3 @ 70%
1 @ 87%
rest as needed
10 @ 65%

WOD

21-15-9

Skill 

Strict HSPU (scaled: box or stinkbug pushups)
1 min of work/1 minute of rest
:45 sec of work/ :45 sec of rest
:30 sec of work/ :30 sec of rest
*for total reps!

WOD