Strength: 3×4/8 front squat/back squat@80% of 1rm WOD: 21 15 9 OHS 95/65 Chest to bar pull-ups  *9 min cap Then 5 min rest 30-20-10 KB swing 2/1.5 Abmat sit-ups  *6 min cap 

Strength: 7×1 clean and jerk  WOD  -25x Calorie row -15x deadlift (315#/225#) -25x calorie row -10x deadlift (365#/275#) -25x calorie row -5x deadlift (405#/315#) 9 min cap *extra work 50 hspu  Top of every minute 20 double unders  9 min cap

Strength: Every 2 minutes for 20 min. complete: 1 high hang snatch + 1 above the knee snatch (work to the heaviest set possible) WOD: 1 mile run 50 thrusters 45lb 10 strict dips  *extra work  50ft handstand walk 

Strength: 3×4/8 front squat/back squat@80% of 1rm WOD: 5 rounds 10 deadlifts 155/105 3 toes 2 bar 8 hang cleans 155/105 3 toes 2 bar 6 STO 155/105 3 toes 2 bar *Extra work 45 hip extensions 

Strength: 3×4/8 front squat/back squat@75% of 1rm WOD: 35 cal row 25 burpees  15 hspu 100 double unders  15 hspu  25 burpees 35 cal row 

Strength: 10×1 power clean + 1 hang power clean  WOD: 12 min AMRAP  7 box jump 30/24 14 KB swings 2/1.5/1 21 wallballs 20/14 *extra work  45 ghd sit-ups 

Strength: Every 2 minutes for 20 min. complete: 1 squat clean to thruster+1 thruster WOD:  1 mile run 50 lunge steps 45/35lb plate overhead  10 strict chest to bar pull-ups 

Strength: 10×1 power snatch+1 hang power snatch WOD: Complete as many reps as possible in 8 minutes of: 115-lb. shoulder presses Each time you break, perform 50 double-unders Rest 4 minutes Then, complete as many reps as possible in 8 minutes of: 205-lb. hang power cleans Each time you break, perform 30 squats *extra work […]

Strength: 3×4/8 front squat/back squat@75% of 1rm WOD: 5 rounds 3 min AMRAP 3 snatch 135/95 6 ring dips 9 toes to bar 1 min rest *extra work 9 deficit hspu 4″/2″ 9 strict hspu  9 kipping hspu 

Strength: Strength: 2×7/13 @70% of 1rm front squat  WOD: 100 pull-ups for time  *top of every minute you will complete 20 double-unders  *extra work 18 185/125 cleans 3 min cap