Strength: Back Squat – 70%x3x8 WOD:For time:60 Double Unders 40 Kettlebell Snatches 53/3520 Evil Wheels 115/85

Strength: Press in Split (moderate weight by feel) – 3×10 WOD:20 Minute, 1 Minute stations for ME Reps:ME – Devil Burpees 50/35ME – Supine Ring RowsMe – GHD Sit-UpsME –  Bulgarian Split Squats 

Strength: Power Jerk – 65% 3×2, 70% 3×3 Partner WOD:For time:400m RowME Mountain Clibers400m RowME Wall Runs400m Row ME Jumping Squats 400m Row ME Ring/Bar Muscle-Ups 15 Minute cap.

Strength: Hanging Leg Raise – 3 x max WOD:“Tabata”Assaulte BikeRing Dip

Strength: Hang Snatch High-Pull (below knee) – 80% 5×3 WOD:4 Rounds for time:5 SumoDeadlift 225/1603 Strict Handstand Push-Ups 100m Run Must finish in under 8 Minutes or a 400m Overhead Wallball Run will be enforced.

Strength: Snatch High-Pull + Hang Snatch (mid-thigh) – 65%x1+3×2, 70%x1+3×3 WOD:20 Minute AMRAP of:50 Burpees100m Farmers Carry 53/35

Strength: Back Squat – 70% 5×5 WOD:For time:400m Run25 GHD Hip Extrntions 400m Run15 Shoot Throughs400m Run25 Sit-Ups400m Run30 Alt. Pistols 

Strength: Snatch Push Press + Overhead Squat – 65% 5+2×5 WOD:7 Minute AMRAP of:7 Goblet Squats 53/3521 Double Unders 

Strength:Hang Muscle Snatch (knee) – 30% 5×5 WOD:3 Rounds for time:10 Box Jumps 24/2010 DB Snatch 50/35100m Run

Strength/Skill:Weighted Plank – 15 sec on / 15 sec off x 3 min  WOD:For time:100-90-80-70-60-50-40-30-20-10 Double Unders 10 Thrusters 80/60 30 Minute cap. 

Strength:Hang Clean Pull (below knee) – 80% 5×3 WOD:21-15-9 for time of:Deadlift 225/160Ring Push-UpsRow Cal. Or Bike Cal.

Strength:Clean Pull + Hang Clean (mid-thigh) + Power Jerk – 65% 1+3+1×2, 70% 1+3+1×3 Partner WOD: 8 Minute AMRAP of:P1 – 200m SkiP2 – ME Burpees

Strength: Back Squat – 60%x10x3 WOD:12 Minute EMOM of:150m Sprint

WOD:30 Minute EMOM of:Minute 1-10 3 Power clean + 3 Front Squats + 3 Push Jerks 95/65Minute 11-20 2 Power clean + 2 Front Squats + 2 Push Jerks 115/80Minute 21-30 1 Power clean + 1 Front Squats + 1 Push Jerks 135/95

WOD:20 Minute AMRAP of:1 Rd of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Squats)30 Wallballs 20/14 @ 10/9′400m Run 

Strength:20 minutes to establish a 1 rep max Push Press WOD:8 Minute AMRAP of:30 Double Unders5 Strict Pull-Ups15 Russain Kettelbells Swings 70/53

WOD:Every 90 seconds for 10 rounds of:Snatch 70% of 1rm + 100m Run 

Strength/WOD:Use all class time to establish a 1 rep max Clean & Jerk

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