Strength: 5×3 @70% of 1rm front squat  WOD: 500 m row 21-15-9 Deadlifts 225/155 Ring dips 500 m row  *extra work  3 rounds  :45 plank hold 7 hollow rocks 

Strength: 5×3 touch and go power cleans (use weight you can touch and go efficiently) WOD: 50-40-30-20-10 Medball squats Medball sit-ups 10-8-6-4-2 Medball pullups  (If volume is a concern skip the first round)

Strength: 5×3 strict overhead press  WOD:  12 min AMRAP  12 KB swing 2/1.5 120 ft farmers carry 2/1.5 250 m row  *extra work Pace 3 min. of burpees

Strength: 5×3 touch and go power snatches (use weight you can touch and go efficiently) WOD: 5 rounds 12 dumbbell snatch 50/35 9 plate push-ups 6″/3″ 6 strict or kipping ring dips *extra work 50 cals for time 

Strength: 5×3 @ 70% of 1rep front squat from 2/15 WOD: 6 round EMOM  1st: plate push 45/35 2nd: 25 double unders 3rd: :30 L sit hang from bar *extra work Mobility on your own 

Strength: 5-5-3-3-3-1-1 back squat WOD: 3 rounds 20 alt pistol squats  15 hang cleans 115/75 10 HSPU  *extra work 21 strict ring dips

Strength: 7×1 squat clean WOD: 18-15-12-9-6-3 -Shoulder to overhead 135/95 -Toes to bar *extra work  12-9-6 Cal row Burpees over the rower

Strength: 7×1 split jerk  WOD: 40-30-20-10 Wallballs 20/14 KB swing 2/1.5 *extra work  30 or 45 or 60 ghd sit-ups 

Strength: 7×1 snatch WOD: 8 min AMRAP  -3 ohs 115/75 -3 bar facing burpees -6 ohs 115/75 -6 bar facing burpees  -9 ohs 115/75 -9 bar facing burpees  … *extra work 21-15-9 Pull-ups Push-ups 

Strength: 5-5-3-3-3-1-1 front squat  WOD: 5 rounds  9 SDLHP 115/75 18 box jumps 24/20 *extra work  3 rounds ME double unders  *rest 1 minute between rounds