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  Advertisements

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

Strength: 7×2 clean @70-75% of 1rm Skill: bar muscle ups  WOD: 4 rounds  25 yd walking lunge w/plate overhead 45/35 9 snatch 135/95

Strength: 7×1 split jerk WOD: 7 min amrap  3 clean and jerk 165/115 3 otb burpees 6 clean and jerks 165/115 6 otb burpees 9 clean and jerks 165/115 9 otb burpees etc… *extra work  25 wallballs 800 m run 25 wallballs  7 min cap 

Strength: 7×2 squat snatch @70-75% WOD: 3 rounds for time of: 10 strict handstand push-ups15 strict ring dips20 strict push-ups 45 strict pull-ups

Strength: 6×3 front squat WOD:  10 rounds of:Deadlift for 15 secondsRest 45 seconds Go heavy. *extra work 7 min cap 25 toes 2 bar 1000 m row 25 toes 2 bar