Strength: Weighted Plank 15 sec on / 15 sec off x 2 min WOD: 12 Minute Ascending Ladder of:BurpeesToes to Bar

Strength: Clean Pull 75% 3×3 WOD: 2 Rounds For time:15/12 Cal Assualt Bike200m Run20/15 Ski100m Run 2 Minute Rest

Strength: Power Clean + Power Jerk 60% 1+1×5 WOD: 22 Minute AMRAP of:20 Weighted Step-Ups 50/35400m Run40 Sit-Ups

Strength: Back Squat 50% 3×3 WOD: 16 Minute AMRAP:50′ Handstand Walk 20 Deadlifts 185/13550 Wall Runs10 Power Cleans 185/135

Strength: Power Clean + Hang Clean (mid-thigh) + Jerk 70% 1+1+1, 75% 1+1+1, 80% 1+1+1, WOD: 5 Rounds for time:21 Double Unders 15 Burpees to 6″ Target9 Strict Press 75/55 10 Minute Cap.

Strength: Power Snatch + Hang Snatch (mid-thigh) 70% 1+1, 75% 1+1, 80% 1+1, RM WOD: 2 Rounds for max reps:1 Minute ME Goblet Squats 53/35Rest :301 Minute ME Box Jumps 24/20Rest :301 Minute ME Cal Assualt Bike 

Strength: Back Squat 85% 3×8 WOD: For time:50 Burpees100 Walking Lunge Steps 50 Ring Dips 100 Mountain Climbers 50 Sit-Ups 100 Flutter Kicks

Strength: Press in Split (increase wt from last wk) 3×10 WOD: 21-15-9 for time:Cal Row/SkiThrusters 95/65

Strength: Power Jerk 70%x3, 75%x3, 80% 2×3 WOD: 9 Minute AMRAP of:10 Sumo Deadlift High-Pulls 95/6520 Double Unders10 Chest to Bar Pull-Ups

Strength: Hanging Leg Raise 3 x max WOD: 5 Rounds for time:6 Knees to Elbow6 KB Snatch 70/536 Shuttle Sprints (25′)

Strength: Hang Snatch High-Pull (below knee) 90% 5×3 WOD: 24 Minute AMRAP of:50 Double Unders12 Burpee Over Dumbbell 50/3550′ DB Overhead Walking Lunges 50/35

Strength: Snatch High-Pull + Hang Snatch (mid-thigh) 70% 1+3, 75% 1+3, 80% 1+3, 80% 1+3 WOD: 15 Minute EMOM of:12 Medball Cleans10 Cal Assulte Bike 8 Ring Dips

Strength: Back Squat 80% 5×4, 80%x Max Reps WOD: 1-2-3-4-5-6-7-8-9-10 For Time:Bar Facing Burpees DB/KB Squats 50/35’s 12 Minute Time Cap.

Strength: Snatch Push Press + Overhead Squat70% 5+2, 75% 5+2, 75% 5+2 WOD: 7 Minute AMRAP of:100m Sprint3 Bar Muscle-Ups1 Squat Cleans 225/155

Strength: Hang Muscle Snatch (knee) 35% 5×2, 40% 5×2, 40% x5 WOD: 1 Minute Station for, 16 Minutes:ME Burpees to 6″ targetME Toes Through RingsME Hip Extentions ME Broad Jumps 

Strength: Weighted Plank 15 sec on / 15 sec off x 3 min WOD: For Time 21-15-9 of :Ski Cal.Hang Cleans 135/95 10 Minute Cap.

Strength: Hang Clean Pull (below knee) 90% 5×3 WOD: 3 Rounds For time:10 Kettlebell Snatch 70/5310 Cal Assulte Bike10 Dive Bombers Push-Ups

Strength: Clean Pull + Hang Clean (mid-thigh) + Power Jerk 70% 1+3+1, 75% 1+3+1, 80% 1+3+1, 80% 1+3+1 WOD: For Time:100m Bear Crawl 800m Run50 Weighted Step Ups 50/35100m Handstand Walks800m Run 50 Weighted Step-Ups 50/35

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