Strength:Overhead Squat, 3 sec. pause at bottom @65% 5×3 WOD:4 Rounds for time of:15/12 Cal. Assault Bike20 V-Ups 25 Wallballs 20/14 @ 10/9′

Strength: Split Jerk @ 70% 3×3, 75% 2×2, 80% 2×2 WOD:10-8-6-4-2 For time of:Goblet Squats 70/53Cal. Ski/RowBurpee over KB

Strength: Snatch Pulls @ 85% 3×4 WOD:For time:100 Wallballs 20/14 @11/10′100 Box Jumps 24/20  13 Minute cap. Break up in any manner. 

Strength: Front Squat @ 75% 4×5 WOD:7 Rounds for time: 25 Double Unders 5 Snatches 135/9510 Pistols 

Strength: Power Jerk + Split Jerk @ 60% 2+1×3 WOD:5 Rounds for time of:15 Power Cleans 95/6510 Chest to Bar Pull-Ups500m Row/Ski 20 Minute cap.

Strength: Power Clean + Clean @ 60% 2+1×3 WOD: 12 Minute AMRAP of: 5 Toes to Bar 100’ Overhead/Farmers Carry 50’s/35’s (DB or KB) 15/12 Cals. Ski Erg

Strength: Muscle Snatch 3×2 @ 40% WOD: 15 Minute EMOM of: 100’ Shuttle Sprints (25’ increments)

Strength: Jerk Dip Squat 5×3 @ 90% WOD: 24 minutes AMRAP of: 10 Front Squats 135/95 (no rack) 5 Push Jerks 135/95 50 Running singles

Strength: Push Press 5×5 @ 70% WOD: 30/26 Cal. Row/Ski 15 Burpees 30 Snatches 95/65 40/30 Cal. Assault Bike 15 Burpees 20 Snatches 95/65 50 Double Unders 15 Burpees 10 Snatches 95/65

Strength: Clean Deadlift 5×3 @ 90% of clean WOD: 5 Rounds for time of: 21 Double Unders 15 Deadlifts 185/135 9 Dive Bombers

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