Strength: 3 Clusters  3×1 clean pull+hang clean WOD: 21-18-15-12-9-6-3 reps 2/1.5 pood Kettlebell swing Pull-ups *extra work  42 cal row  21 OHS 115/75 6 min cap 

Strength: 10×1 power clean and jerk WOD:  105 wallballs *top of every minute 3 burpees must be completed *extra work  27 box jumps 36/30 21 HSPU 5 min cap 

Strength:  3 Clusters  3×1 snatch pull+hang snatch WOD: 3 rounds 400 m run w/20lb medball 21 ring push-ups  7 STO 155/105 *extra work  5 min AMRAP 3 bar muscle ups 10yd handstand walk 

Strength: 15 min to work to a heavy single front squat WOD: 10 deadlifts 315/225 5 rope climbs 8 deadlifts 4 rope climbs 6 deadlifts  3 rope climbs 4 deadlifts  2 rope climbs 2 deadlifts  1 rope climb *Extra work  100 squats 30 CTB pull-ups  5 min cap 

Strength: 2×5, 3×3, 2×1 OHS WOD: 7 min AMRAP  3 hang power snatch 115/75 3 toes 2 bar  6 6 9 9… *extra work 3 rounds  20 wallballs 20 yd. broad jump 6 min cap 

Strength: 15 min to work to a heavy single clean  WOD: 7 min AMRAP 3 hang power cleans 165/115 3 CTB pull-ups  6 6 9 9… *Extra work 3 rounds 1 min plank hold 1 min cal on row 

Strength: 6×3 push press WOD: 12 min AMRAP 30 box jumps 24/20 20 KB swings 2/1.5/1 10 burpees to a 45lb plate  *extra work  9 7 5 Muscle ups Def. HSPU  6 min cap

Strength: 15 min. to work to a heavy single snatch WOD:  2 rounds 100 double unders 25 STO 135/95 25 ring dips *extra work  3 rounds :30 L sit hold :60 hang from the bar 

Strength: 20rm back squat Skill: 3 rounds :45 toes 2 bar :15 rest  WOD:  1000 m row  50 thrusters 45/35 30 pull-ups 50 thrusters 45/35 1000 m row

Strength: 7×3 OHS WOD:  2011 Regional Event 1 For time:Run 1,000 meters30 handstand push-upsRow 1,000 meters Extra work: 22 alt single leg squats 22