Strength: 5×3 squat  WOD: 27-21-15-9 Burpees OTB Back squats 115/75 *Extra work 60 or 45 or 30 GHD sit-ups 

WOD:  2 rounds 100 double unders  25 OHS 135/95 800 m run 

Strength: 7x 1 high hang clean + 1 above the knee clean  WOD: 30 clean and jerks 185/125 *extra work  2000 m row TT

Strength: 3×3 strict press, 2×3, push press, 1×3 push jerk  WOD:   5 rounds, each for time: –5x deadlift (275#-405#/205#-315#) -200m sprint -2 minutes rest *Choose a weight that you can move unbroken. Goal is to power through the deadlifts and then immediately move into an all out 200m sprint *courtesy CFW *extra work 30 […]

Strength: 7x 1 high hang snatch + 1 above the knee snatch  WOD:  3 rounds 21 pullups  15 box jumps 30/24 9 KB thrusters 2/1.5 *extra work 3 x 100 yd sled push 

Strength: 7×1 OHS  WOD: 12 min amrap 15 cal row 10 HSPU  5 front squats 205/145 *Extra work 2 rounds  100 yd farmers carry (AHAP) 18 toes 2 bar 

WOD: “Kelly” 5 rounds 400 m run 30 box jumps 24/20 30 wallballs 20/14 *40 min cap

Strength: 7x 1 hang clean + 1 clean  WOD:  “Grace” 30 clean and jerk 135/95 Bonus work: 4×400 m run *rest exactly 2 minutes between runs 

Strength: 7×1 split jerk WOD: “Diane” 21 15 9 Deadlift 225/155 HSPU *extra work 3 rounds 10 burpees 5 muscle ups 

Strength: 7x 1 hang snatch + 1 snatch  WOD: “Elizabeth” 21-15-9 Cleans 135/95 Ring dips  *extra work 3 rounds  21 cal row :30 rest 15 GHD sit-up  :30 rest