Strength: 15 min to find a 1rm snatch WOD: 3 rounds  27 cal row 21 DB thruster 35/25 15 toes 2 bar  *extra work 100 m sprint 50 ft handstand walk 100 m sprint  7 min cap 

Strength: 1×5@55%, 2×5@60% of 1rm FS WOD: 1000m row or 800m run 5 rounds 5 hspu  10 alt pistol squats  15 pull-ups  1000m row or 800m run *extra work 45 GHD sit-ups 

Strength: 15 minutes to find a 1rm back squat WOD: For time: 25 walking lunges 20 pull-ups 50 box jumps, 20-inch box 20 double-unders 25 ring dips 20 knees-to-elbows 30 kettlebell swings, 2/1.5 30 sit-ups 20 hang squat cleans, 35/25-lb. dumbbells 25 back extensions 30 wall-ball shots, 20/14-lb. ball 3 rope climbs, 15-ft. rope 25 […]

Strength: 4×1 mid thigh clean + 1 below the knee clean + 1 full clean (work between 60-80% of 1rm) WOD “Nancy” 5 rounds 400 m run 15 OHS 95/65

Strength: 5×3 push press WOD: 3 rounds 15 deadlifts 275/185 15 bar facing burpees 9 min cap *extra work 12 hspu  12 strict hspu  12 deficit hspu 4/2″ 5 min cap

Strength: 4×1 mid thigh snatch+ 1 below the knee snatch + 1 full snatch (work between 60-80%) WOD:  15 min amrap  3 forward rolls 6 split jerks 155/105 9 toes 2 ring *Extra work 200 double unders *any time rope stops you must complete 3 KB burpees 1.5/1 7 min cap 

Strength: 15 minutes to find a 1rm front squat  WOD: 7 min amrap  3 muscle ups  3 front squats 165/115 6 muscle ups  6 front squats  9 9… Then 5 min rest 500 m row TT

Strength: 3×2/4 front squat/back squat @93% of 1 rm front squat  WOD: Complete as many rounds as possible in 15 minutes of: 10 chest-to-bar pull-ups 10 handstand push-ups 20 hip extensions

Strength: 7×1 clean pull + 1 clean  WOD: -20x deadlift (225#/155#) -20x box jump over (30in/24in) -15x deadlift (315#/225#) -15x burpee box jump overs (30in/24in) -10x deadlift (405#/275#) -10x weighted box jump overs (use appropriate height on box @ 2×35# DB/2×25 *Extra work  21 strict toes to bar 21 strict pull-ups 

Strength: 5×3 strict overhead press  WOD: 10 cleans 135/95 5 rope climbs 8 cleans 155/105 4 rope climbs 6 cleans 185/125 3 rope climbs  4 cleans 205/145 2 rope climbs 2 cleans 225/155 1 rope climbs *extra work 15 min. Choose a gymnastics movement and work on it today