Strength

E3:30MOM for 14 min
Deadlift 4x8@75-80%

Rest 2 min
E2MOM for 8 min
DB bicep curl 4x10

WOD

4 Rounds For Time
400 m run
12 S2O 135/95

Strength 

E3MOM for 12 min
BB Bent Over row 4x10

Rest 2 min
E2MOM for 8 min
Weighted bar dips 4x10

WOD

8 x 100 m sprints @RPE 8

Strength

E2:30MOM for 10 min
Bench 4x10 @73-75%

Rest 2 min

E2:15MOM for 9 min
1 arm DB row 4x10 (5-10# heavier than last week)

Strength/Skill

E3:30MOM for 14 min
Back squat 4x10@73-75%

Rest 2 min
E2:15MOM for 9 min
Strict press 4x10@73-75%

WOD

21.15.9

Skill

Kipping 10-15 mins

Review basic technique, tips, swing?kip?butterfly

WOD

Bean bag shuttle runs @1:1

WOD

3 Rounds for Total Reps in 17 Minutes
1 min wall-ball shots (20/14lb)
1 min sumo deadlift high pulls (75/55lb)
1 min box jumps (20in)
1 min push press (75/55lb)
1 min row (calories)
1 min rest

Strength

Front squat 4x12@65-68%

E3MOM for 12 min
Rest 2 min
DB press 4x12
E2MOM for 8 min

WOD

Tabata wall ball 20/14
Rest 2 min
Tabata pull ups

Strength

Deadlift 4x10 @68-72%

E3MOM for 12 min
Rest 2 min
DB bicep curl 4x12
E2MOM for 8 min

WOD

14 min AMRAP
15 hang power snatches 115/75
15 T2B
200 m run

Strength/Skill

BB Bent Over row 4x12

E2:30MOM for 10 min
Rest 2 min
Weighted dips 4x12
E2MOM for 8 min

WOD

6 x 100 m sprints at RPE 8
walk back for rest

Strength

Back squat 4x12 @65%

E3MOM for 12 min
Rest 2 min
Strict press 4x12 @68-70%
E2:30 for 10 min

WOD

30.20.10
Lunges 95/65
burpees