Strength:7×1 snatch WOD: 4 rounds 5 min round  400 m run 10 deadlifts 275/195 15 toes 2 bar 

Strength: 5-5-3-3-1-1 back squat  WOD: 50 pull-ups  40 wall balls  30 cal row 20 squat cleans 165/115 10 def HSPU 4″/2″

Strength: 5×3 weighted pull-ups or strict pull-ups  WOD: “Rahoi”  Complete as many rounds as possible in 12 minutes of: -24/20 inch Box Jump, 12 reps -95/65 pound Thruster, 6 reps -6 Bar-facing burpees

Warmup: 10 box jumps (deliberate) 10 push-ups  10 box jumps (comp. speed) 10 3 count push-ups  WOD: 30 unbroken clean and jerk 135/95 3 min rest  7 min amrap  25 ft overhead walking lunge step 45/35 9 toes to bar 

Strength: 6×2 push jerk WOD: Double tabata Deadlift 315/205 HSPU  *extra work  30 or 45 or 60 ghd sit-ups 

Strength: 6×2 power snatch WOD: 5 2-minute rounds of: -15-ft. rope climb, 3 ascents -Row for calories  Rest at least 2 minutes between rounds. 

Strength: 5×3 front squat WOD: 13 min AMRAP 100 m run 10 thrusters 75/55 200 m run 9 thrusters 95/65 300 m run 8 thrusters 115/80 400 m run 7 thrusters 135/95 500 m run 6 thrusters 155/105 600 m run 5 thrusters 175/125 700 m run 4 thrusters 185/135

Warmup: 500 m row  15 box jumps (deliberate) WOD: “Barraza”  Complete as many rounds as possible in 18 minutes of: Run 200 meters 275/190 pound Deadlift, 9 reps 6 Burpee bar muscle-ups

Strength: 6×1 clean high pull + 1 clean WOD: 30 unbroken clean and jerk (115/80) 3 min rest  Then  7 min amrap  25 wall balls  15 ring dips 

Strength: 6×2 push press WOD: 7 round EMOM Min 1: 5 front squats 185/135 Min 2: 6 bar facing burpees Min 3: 7 HSPU