Strength: 7×1 split jerk WOD:  For “X” number of rounds, complete AMRAP in 3 minutes of: -500m row -Max rep burpees over the rower *Rest 60 seconds between rounds, which means you will start back on the rower every 4 minutes. *Perform as many rounds as necessary until you hit 50 burpees *courtesy of CFW […]

Strength: 7×1 snatch high pull + hang snatch WOD: 15-10-5 OHS 155/105 CTB pull-ups  *extra work  20 muscle ups  *work between rings and bar

Strength: 6×3 OHS WOD: 7 rounds for time of: 95/65-lb. sumo-deadlift high-pulls, 10 reps 10 ring dips *courtesy of mainsite *extra work  21 Def hspu 4/2″

Strength: 7×1 thruster WOD: 400 m run 25 snatch 75/55 500 m row 25 snatch 75/55 400 m run 25 snatch 75/55 500 m row *extra work 3 rounds :30 plank hold :30 hollow rock

Strength: 7×1 below the knee clean  WOD: 3 rounds 21 ring push-ups  15 lunge steps 45/35 plate overhead 9 deadlifts 345/235 *extra work  50 medball sit-ups 

Strength: 3×3 strict press, 3×2 push press, 3×1 push jerk WOD:  20 cleans 205/135 30 burpees to a plate 40 box jumps  50 wallballs *extra work  2 rounds 50 yd farmers carry (ahap) 50 yd overhead carry (ahap)

Strength: 7×1 below the knee snatch WOD: 5 rounds 400 m run 20 pull-ups  25 min cap  *extra work  75 double unders  25 toes 2 bar 50 double unders  15 toes 2 bar

Strength: 3×5 front squat WOD: 8 min amrap 3 front squats 165/115 3 hspu  6 front squats 6 hspu 9… 9… Etc. *extra work 3 rounds :30 plank hold 25/15 :30 L sit

WOD: 10 rounds 30 double unders  5 rt arm Russian KB swing 1.5/1 5 lt arm Russian KB swing 1.5/1 300 m row  26 min cap

Strength: 7×1 clean and jerk WOD: Complete as many reps as possible in 20 minutes of: 135/95 lb. clean and jerks, 15 reps Rest 1 minute 155/105 lb. clean and jerks, 15 reps Rest 1 minute 185/125 lb. clean and jerks, 15 reps Rest 1 minute 225/145 lb. clean and jerks, 15 reps Rest 1 […]