Strength: 10 Minutes to establish 1 rep max Back Squat WOD: 10 Minute EMOM of: 1 Strict Press + 2 Push Presses + 3 Push Jerk Increase weight after every minute. Your score is heaviest weight lifted.

Strength:10 Minutes to establish 1 rep maxClean & Jerk WOD:8 Minute AMRAP of:20 Supermans200′ DB/KB Farmers Carry 15/12 Cal. Ski or Row

Strength:10 Minutes to establish 1 rep max Snatch WOD: 14.4 14 Minute AMRAP of:60 Cal. Row50 Toes to Bar40 Wallballs 20/14 @ 10/9′30 Power Cleans 135/9520 Muscle-Ups

Strength: Snatch Balance 10 minutes to establish 1 rep max Then @ 90% 1×1, 80% 2×2 WOD:15 Minute AMRAP of:25 Russian Kettlebell Swings 70/5325 Double Unders

Strength:Mid hang Power Snatch @65% 5×2 WOD:4 Rounds for time of:15 Hip Extentions20 Double Unders10 Hang Squat Snatch 95/65

Strength: 10 Minutes to establish 1 rep max jerk Then: 90% 1×1, 80% 2×2 WOD: 11.4 10 Minute AMRAP of: 60 Bar Facing Burpees 30 Overhead Squats 120/90 10 Muscle-up

Strength: Snatch Pull @ 85% 3×3 WOD:  16.5 21-18-15-12-9-6-3 of: Thrusters 95/65 Bar Facing Burpees

Skill: 10 Minutes skill work on Ring and Bar Muscle-Ups WOD: 13 Minute EMOM of: 1, 2, or 3 Ring or Bar Muscle-Ups Pick a number you want to hit every min for the EMOM. Make it a realistic goal. 3 muscle-up must be done each minute to receive an RX. If you do 5…

Strength:Clean + Jerk + Power Clean(55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2 WOD:8 Minute AMRAP of:40 Double Unders 10 Push-Ups

Strength:Mid Hang Muscle Snatch @ 40% 3×3 WOD:17.413 Minute AMRAP of:55 Deadlift 225/15555 Wallballs 20/14 @ 10/9’55 Cal. Row 55 Handstand Push-up

Strength: Push Press @ 75% 5×5 WOD:Teams of 2,5, 4 minute rounds of:650m Row/SkiRemaining time ME Squat (both athletes)

Strength:Snatch Deadlift @ 100% 3×3 WOD:18 Minute AMRAP of:20 Double Unders 20 Wallballs 20/14 @ 10/9′20 Double Unders20 Medball Cleans 20/14

Strength: Back Squat @ 80% 3×5 Wod:5 Rounds for time:10 Alt. DB Clean and Jerk 50/35 10 Jumping Lunges 10 Alt. DB Snatch 50/35 10 Jumping Lunges 10 Minute cap.

Strength: 10 mins to establish 1 rep max Deadlift WOD: 20-15-10-5 for time of: Lat. Burpee Over The Bar Toes to Bar

Strength: Snatch Deadlift @ 100% of Snatch 3×3 WOD: 17 Minute AMRAP of: 10 Strict Dips 10 Kettlebell Swings 70/53

Strength:Back Squat 80% 3×5 WOD:6 Attempts for heaviest load of:High Hang Clean +Mid Hang Clean + Clean + Push Press +High Hang Clean +Mid Hang Clean + Clean + Push Jerk +High Hang Clean +Mid Hang Clean + Clean + Split Jerk All reps are done with out dropping the bar. Rest time between attempts…

Strength:10 Minutes to establish 1 rep max deadlift WOD:5 Rounds for time of:30 Wall Runs 8, 25’ Shuttle Sprints 13 minute cap.

Strength:10 Minutes to establish 1 rep maxClean & Jerk  WOD:7 Minutes max Distance Row1 minute rest7 Minutes Max Burpees 2 Scores.

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