STRENGTH:
10-8-6-6-8-10 Back Squat

WOD:
For Time:
50 DB Step Ups (35/50 DB, 20/24" box)
50 KB Swings (35/53)

WOD:
12 min AMRAP:
10 DB Power Clean (35/50)
10 DB Squat (35/50)
10 DB Walking Lunge Steps (35/50)
1 min Rest

STRENGTH:
3-3-3-3 Split Jerk

WOD:
For Time:
900m Run
12 Squat Clean & Jerk (95/135)
600m Run
9 Squat Clean & Jerk (95/135)
300m Run
6 Squat Clean & Jerk (95/135)
200m Run
3 Squat Clean & Jerk (95/135)

STRENGTH:
10 min EMOM: 3-5 Ring MU

WOD:
10 min AMRAP:
- 8 HSPU
- 16 T2B
- 80 DU

STRENGTH:
8 min to work up to a heavy set of the complex:
- 2 Squat Snatch
- 2 Overhead Squat

8 min EMOM of the following complex
- 2 Squat Snatch
- 2 Overhead Squat

WOD:
15 min AMRAP:
- 10 Overhead Squats (95/135)
- 15 C2B
- 25 WB (14/20)
- 2 Rope Climbs

STRENGTH:
8-8-8-8-8 Deadlift

WOD:
For Time:
30 Box Jump Overs (20/24)
30 DL (Rx: 155/225, Comp: 205/315)
45 Box Jump Overs (20/24)
15 DL (Rx: 155/225, Comp: 205/315)

WOD:
For Time:
700m Row
100 DB Snatches (35/50)
200 DU
15 Bar MU

STRENGTH:
10 min to work up to a heavy set of the complex:
1 Power Clean
1 Hang Power Clean
1 Squat Clean
1 Hang Clean

8 min EMOM of the following complex:
1 Power Clean
1 Hang Power Clean
1 Squat Clean
1 Hang Clean

WOD:
10 min AMRAP:
10 Front Squats (95/135)
300m Run

STRENGTH:
10 min EMOM: 3-5 HSPU

WOD:
8 min AMRAP:
5 S2OH (Rx: 85/125, Comp: 115/170)
6 Burpee BJ Overs (20/24)

For Time:
21-15-9
- Power Clean (65/95)
- Pull Ups

2 min Rest

21-15-9
- Power Snatch (65/95)
- T2B

1 min Rest

12 Ring Muscle Ups (Scale: BMU, Strict Pull Up)

WOD:
"CrossFit Total"
1 RM Back Squat
1 RM Strict Press
1 RM Deadlift

10 rounds for time of:
- 9 thrusters
- 35 double-unders

RX: Men use 95lbs. / Women use 65lbs.

Scaled: (Ages 16-54)
 Men use 65 lb. and perform single-unders. Women use 45 lb. and perform single-unders

Masters 55+ RX: Men use 65 lb. / Women use 45 lb.

You Go/I Go Partner WOD:
5000m Row

Post WOD: 50 V-ups or 50 ABMAT situps

STRENGTH:
10-8-6 Back Squat

WOD:
10 min AMRAP:
8 Hang Clean (105/155)
8 HR push-ups
20 KB Swing (35/53)
400m Run

STRENGTH:
Strict Pull Ups: 8-6-4-3-2-1

WOD:
For Time:
21-15-9
T2B
Burpee BJ Overs (20/24)
Snatches (65/95)