Strength: 3×5 Back Squat

WOD:

3 Rounds

15 DB Thrusters 45/25

20 Toes to Bar

30 Air Squats

20 Games Push Ups

Burpee Suicides

CORE: 3×20 Half Moons

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Strength: 3×5 Shoulder Press or find 1 rep max

WOD:

“Black Jack”

21 Box Jumps

21 KB Swings 70/53/35/18#

21 Back Extensions

21 Plate Overhead Lunges 45/25#

21 Knees to Elbows

CORE: 3×15 Plate Sit ups and 3×10 KB Pass Unders (Holding a lunge position pass the KB underneath the front leg 10xs each leg per set)

Strength: 3×5 Deadlift

Wod:

20-2 reps by 2’s of Ring Push ups

alternate with

1-10 reps by 1’s of Power Clean 135/95#

20 ring pushups

1 clean

18 ring pushups

2 clean

16 ring pushups

3 clean

and so on.

 until you hit 2 ring push ups and 10 cleans.

CORE: 30 GHD sit ups/ 50 Back Ext

Strength: 5,5,5,3,3,3 OHS

WOD:

60 Wall Balls for time 20/14

Every Minute on the Minute Do

5 Box Jumps

5 Pullups

Core: 3×15 GHD’s

Strength: 5,5,3,3,1,1 Clean

WOD:

50 Double Unders or 100 Singles immediately followed by:

3 Rounds for time

15 Kb Swings 70/53/35#

7 Pull Ups

4 Cluster (clean into a thruster) 155/95#

CORE:  3 x max L sit  3×15 plate sit ups