Strength: 3×4/8 front squat/back squat @75% of 1rm WOD: 30-20-10 reps for time of: 95/65lb thrusters Chest-to-bar pull-ups

Strength: 15 minutes to work towards a heavy single clean WOD: Fight Gone Bad! 3 rounds of: Wall-ball shots, 20-lb. ball, 10-ft. target (reps) Sumo deadlift high-pull, 75 lb. (reps) Box jump, 20-inch (reps) Push press, 75 lb. (reps) Row (calories) In this workout you move from each of five stations after a minute. The […]

Strength: 2×5, 3×3, 2×1 deadlift WOD: For as long as you can continue, up to 30 minutes: 1 muscle-up every 15 seconds OR 10 pull-ups and 10 dips every minute *extra work 3 rounds 4 muscle ups or 12 CTB pullups 8 thrusters (135/95)

Strength: 15 min to work to a heavy snatch WOD: 4 rounds 12 front rack lunge steps 135/95 12 HSPU 200 m run

Strength: 3×4/8 front squat/back squat @75% of 1rm front squat WOD: 1 minute of 115/75lb power snatches 1 minute of Abmat sit-ups 2 minutes of 115/75lb power snatches 2 minutes of Abmat sit-ups 3 minutes of 115/75lb power snatches 3 minutes of Abmat sit-ups Post reps for each set

Strength: 2×7/13 front squat/back squat @65% of 1rm front squat WOD: 3 min cal on row 3 min KB swing (2/1.5) 3 min Abmat sit-up 2 min cal on row 2 min KB swing 2 min Abmat sit-up 1 min cal on row 1 min KB swing 1 min Abmat sit-up Total number of reps

Strength: 7×1 hang squat clean WOD: Complete as many rounds as possible in 20 minutes of: 10 burpee pull-overs 30 squats 60 seconds of handstand hold This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.

Strength: Split jerk 1-1-1-1-1-1-1 reps WOD: *extra work 15 12 9 Deadlift 315/225 Chest to bar pullups

Strength: 3×1, 3×1, 3×1 heaving snatch balance WOD: Elizabeth 21-15-9 reps for time of: 135/95 cleans Ring dips

Strength: 2×7/13 front squat/back squat @65% of 1rm FS WOD: 8 rounds 3 min interval 400 m run 10 box jump overs (30/24) ME snatch (115/75)