Strength: 7×1 clean WOD: 3 rounds 500 m row  21 KB swings 1.5/1 12 pullups  *extra work  21 HSPU 

Strength: 3-3-3 strict press 2-2-2 push press 1-1-1 split jerk  WOD: 7 rounds 7 dumbbell push press 45/30 1 indoor sprint 3 rope climbs  *extra work 27 toes to bar 

Strength: 7×1 snatch WOD: 9-15-21 reps for time of: Row for calories 115/80 lb. power snatches *courtesy of crossfit.com  *extra work Half flight simulator