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

Strength: Back Squat 5×5 @ 75% WOD: Every :90 for 15 minutes 12 Medball Cleans 20/14 12 Lateral Burpee Over medball

21 Minute EMOM of: Min 0-6: 10 Burpees Min 7-13: 7 Burpees Min 14-20: 5 Burpees

6 Rounds For Time: 15 Cal. Ski 1 Pegboard Ascent

6 Rounds for time of: 5L/5R Front Rack DB Bulgarian split squats 50/35 5, 10m (32ft) Shuttle sprints

8 Minute AMRAP of: 7 Box Jumps 125′ Bear Crawl 7 Strict Press 45/35 (off Rack)

For Time: 3000m Row 300 Double Unders 5 Mile Assault Bike

15 Minute AMRAP of: 10 Kettlebell Swings 53/35 100m Run 10 Handstand Push-ups

For Time: 12-9-6 Cal. Bike Right Arm Dumbbell Hang Power Clean & Jerk 50/35 Left Arm Dumbbell Hang Power Clean & Jerk 50/35 Strict Ring Dips

For Time: 45 Deadlifts 115/80 200m Farmer’s Carry 50’s/35’s 35 Hang Power Cleans 115/80 200m Farmer’s Carry 50’s/35’s 25 Push Jerks 115/80 200m Farmer’s Carry 50’s/35’s 15 Overhead Squats 115/80 28 Minute Cap.

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