Strength: 3-2-1-1-1-1-1 back squat  WOD:  100 back squats for time 135/95 *every 2 minutes complete 25 double unders  *extra work 200 yd farmers carry (AHAP) -any time you set implement down you must complete 10 push-ups 

Strength: 7×1 below the knee clean  WOD: 800 m run 50 KB swings 2/1.5 50 CTB pull-ups  800 m run  *extra work  75 ft handstand walk  5 min cap 

Strength: 5×3 strict press WOD: 5 rounds for time of:
45-lb. barbell overhead walking lunges, 50 feet 21 burpees Let trailing knee gently *extra work  18 muscle ups for time 

Strength: 7×1 below the knee snatch  WOD: 7 min AMRAP  3 Push Press 115/75 3 box jump 32/26 6 push press 6 box jump 9 9… *extra work  21 reps of: 10 second handstand hold + 1 strict handstand push-up + 1 kipping handstand push-up 

Strength: 5×3 ohs  WOD: -30x deadlift (185#/125#) -30x calorie row -30x overhead squat (95#/65#) *courtesy of crossfit.com  *extra work  30 or 45 or 60 ghd sit-ups 

Strength: 3×5 @75% of 1rm on 8/2 WOD: “Brehm” For time: 15 foot Rope climb, 10 ascents 225/155 pound Back squat, 20 reps 30 Handstand push-ups Row 40 calories

Strength: 3-2-1-1-1-1-1Front squat  WOD:  5 rounds – Every 4 minutes, complete: -10x hang squat clean (135#/95#) -100m sprint *Each round, increase the weight on the cleans, but decrease the reps by 2. Courtesy of CFW *extra work  (1) 3 rounds ME muscle up  (2) 14 Turkish get ups 

Strength: 5×3 push jerk WOD: 7 min AMRAP  3 deadlifts 185/135 3 wallballs 12ft/11ft 6 deadlifts 6 wallballs  9 9…. *extra work  2 attempts ME handstand hold ME weighted plank 45/35

Strength: 7×1 power snatch  WOD:  4 rounds 50 double unders  12 single arm snatch 2/1.5/1 400 m run  *extra work  3 rounds  ME toes 2 bar 1 min rest 

Strength: 4×5 back squat  WOD: “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats *extra work Find a max height box jump