STRENGTH:
15 min to find a heavy 3 rep DL

WOD:
15 min AMRAP:
4 BMU
4 DL @ 80% of your 3 RM established today
300m Run

WOD:
"Jackie"
For Time:
1000m Row
50 Thrusters (35/45)
30 Pull Ups

STRENGTH:
Post Jackie:
30 Strict Pull-Ups

STRENGTH:
Hang Squat Snatch: 5-4-3-2-1

WOD:
For Time:
30-20-10:
DB Burpees (35/50)
DB Snatch (35/50)

STRENGTH:
Superset:
DL 5-5-5-5-5
Back Squat 5-5-5-5-5

WOD:
4 RFT:
25 WB (14/20, 9/10')
200m Run

WOD:
12 min AMRAP:
7 Burpee Box Jump Overs (20/24)
7 Power Snatch (75/115)
7 Overhead Squat (75/115)

STRENGTH:
3x Complex:
3 Strict T2B
Max Rep Kipping T2B

STRENGTH:
For 15 min:
Min 1: Strict MU Transition Drills
Min 2: SHSPU Drills
Min 3: Superman & Hollow Work

WOD:
3 min Max Calories

STRENGTH:
Superset:
Front Squat: 5-5-5-5-5
Strict Press: 5-5-5-5-5

WOD:
5 min AMRAP:
30 DU
8 DB Thrusters (35/50)

STRENGTH:
10 min EMOM: 3 Power Cleans

WOD:
9 min AMRAP:
Ascending ladder: 5/5, 10/10, 15/15....
KB Swings (Rx: 35/53)
Ab Mat Sit Ups

STRENGTH:
Superset:
7-7-5-5-3-3 DL
10/15 Calorie Sprint on the Rower, Ski Erg or Assault Bike

WOD:
6 min AMRAP:
30 DU
7 Power Cleans (75/115)

STRENGTH:
10-8-6-4-2 Bench Press

WOD:
For Time:
21-15-9:
Double DB Squats (35/50)
SA DB S2OH Right (35/50)
SA DB S2OH Left (35/50)

STRENGTH:
8 min EMOM: 1 Squat Snatch

WOD:
8 min AMRAP:
12 Bar Facing Over Burpees
12 Snatch (95/135)

STRENGTH:
13 min EMOM 1 Squat Clean & Jerk

WOD:
3 RFT:
12 Front Squat (Rx: 95/135, Comp: 125/195))
9 C2B
6 BMU

5x:
Rowing/Ski Erg Intervals:
:45 sprint
2:15 Rest

WOD:
9 min AMRAP:
15 DL (Rx: 105/155, Comp: 155/225)
30 DB Hang Snatch (35/50)

STRENGTH:
Front Squat 5-5-5+ with :30 front rack hold after each set

WOD:

For Time:
75 WB (14/20, 9/10’)
75 Rig Touch Burpees
75 Thrusters (35/45)

STRENGTH:
DL 10-8-6-4-2
Back Squat 10-8-6-4-2

WOD:
5 min AMRAP:
5 Power Clean (95/135)
15 Air Squats