Strength: 2×3 (warmup weight), 7×1 split jerk WOD: 3 rounds 500 m row 12 single arm snatch 70/55

Strength: 7×2 power snatch WOD: Complete as many rounds as possible in 20 minutes of: 95/65lb squat cleans, 10 reps 10 dips

Strength: 2×5@70%, 3×3@80%, 2×1@90% of 1rm back squat WOD: 2 rounds for time of: 205-lb. front squats, 10 reps 10 burpee muscle-ups

Strength: 2×5@70%, 3×3@80%, 2×1@90% of 1rm deadlift WOD: 3 rounds for time of: 50 Abmat sit-ups 25 strict handstand push-ups

Strength: 7×1 clean 5×3 OHS WOD: “JT” 21 15 9 Handstand push-ups Ring dips Push-ups

Strength: 2×5@70%, 3×3@80%, 2×1@90% of 1rm push jerk WOD: 3 rounds for time: 50 hip extensions 25 strict pull-ups OR 4 rounds 15 Cals on row 25 wallballs

Strength: 7×1 snatch WOD: WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail […]

Strength: 2×5 @70%, 3×3 @80%, 2×1 @90% of 1rm Front Squat WOD: 3 rounds for time of: 30 toes-to-bars 155/105lb clean and jerks, 15 reps

Strength: 7×1 thruster WOD: AMRAP in 12 40 cal row 30 toes 2 bar 20 bar facing burpees 10 hang squat cleans 165/115

Strength: 7×1 below the knee clean WOD: 40 sumo deadlift high pull 75/55lb 40 wallball to 10ft target 30 SDLHP 30 WB 20 SDLHP 20 WB Or 5k Run