Strength: 7×2 snatch balance  WOD: 12 min AMRAP 5 hang power snatch 115/75 6 CTB pull-ups  7 cal row  *extra work 3 rounds  :30 plank hold :30 hollow rock 

Strength:5-5-3-3-1-1 back squat  WOD: 100 yd run w/medball 100 yd run 100 yd run w/KB 100 yd run 100 yd run w/sandbag 100 yd run 100 yd run w/plate 100 yd run *:30 rest between sprints  Then 4 rounds ME push-ups w/plate 

WOD: “Klepto”  4 rounds for time of: 27 Box jumps, 24/20″ box 20 Burpees 11 Squat cleans, 145/100 lb 30 min cap 

Strength: 5×1 clean   WOD: 30 unbroken clean and jerks 95/65 Then  3 min rest  7 min AMRAP 10 sumo deadlift high pull 95/65 30 double unders 

WOD: Angie  * 100 pull-ups * 100 push-ups * 100 sit-ups * 100 squats 21 min cap  Strength: 7×1 split jerk 

Strength: 7×1 snatch WOD: 800 m run 55 deadlifts 225/155 55 toes to bar 800 m run 21 min cap 

Strength: 5-5-3-3-1-1 Front squat  WOD: 15.5 27-21-15-9 Cal row Thrusters 95/65 20 min cap 

Warm-up 800 m row  “Brian” 3 rounds  5 rope climbs  25 back squats 185/135 22 min cap 

Strength: 7×1 hang power clean + hang squat clean WOD: -21 HSPU -42 KB swings 2/1.5 -400 m run -15 HSPU  -30 KB swings  -400 m run -9 HSPU  -18 KB swings  -400 m run *extra work  21 muscle ups for time 

Strength: 5×3 strict press WOD: For time: 8 deadlifts 40 abmat sit-ups 80 double-unders 4 rope climbs 80 wall-ball shots 4 rope climbs 80 double-unders 40 abmat sit-ups 8 deadlifts 20 min cap Men use 365 lb. for deadlifts and a 20-lb. ball. Women use 245 lb. for deadlifts and a 14-lb. ball.