WOD

Bench Press-5-8 Reps @70%
Supine Ring Rows-15-20 Reps

x5 Rounds, Then,

Break up the following exercises anyhow:

Strict Pull Ups-50
Weighted Push Up-50(45#-M/25#-W)
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C2B Pull Up-25
Deadlift-50(135/95#)
Hand Release Push Up-50
Box Jump Over-50(24"/20")
Assault Bike-50 Cal
1 Arm DB Power Clean & Press-50(25L/25 R)40#/30#
C2B Pull Up-25

For Time:
----------------------------------------------
800M Run
Target Burpee-30
Hang Power Clean-30(135#-M/95#-W)
Back Rack Lunges-30

x2 Rounds For Time:
-----------------------------------------------
Sled Push-125M
2KB Racked Step Up-20(10/10)(20" Box)44#-M/30#-25#-W)
Pull Up-10

x4 Rounds:
----------------------------------------------

WOD

20min AMRAP of:

400M Run
1 Arm DB Power Snatch-18(alt) 70-50#-M/40-35#-W
1Arm OH Lunge-16(8/8)
Pull Up-12
-----------------------------------------------------------------

WOD

8min EMOM of:

Power Snatch + OHS(2+1) @60-65% of PSN, Add During

WOD:

12min of:

Wall Ball-Max Reps(30#/20#)

EMOM: Clean & Jerk-1 (185#-M/135#-W)

Then @ 12min Mark

2min Max Lateral Burpees
-----------------------------------------------------------

WOD

800M Run
Swings(A)-100(53#/35#)
Double Under-50
V-Ups-80
Double Under-50
Wall Ball-60(20#/14#)
Double Under-50
1 Arm DB Power Snatch-40(20/20)70-50#/40#-35#
Double Under-50
C2B Pull Up-20

For Time: 40min Cap
-------------------------------------------------------------

WOD

DB Bench Press 6-12 Reps
2DB Bent Rows-15
Back Squat-5 @75%

x5 Rounds, Then,

GHD Back Extension-20
V-Up-20

x3 Rounds:
--------------------------------------
Assault Bike Cal
Wall Ball(30#/20#)
Swing(A)70#/44#

21-18-15-12-9-6 Reps of Each AFAP
---------------------------------------
Hammer Strikes-50
Farmers Walk-200M(70#KBs-M/44#KBs-W)
Tire Flip-40 AHAP
Farmers Walk-200M(70#KBs-M/44#KBs-W)
Weighted Push Up-30(45#/35#)

NFT:
-----------------------------------------
Double Under-150
Lateral Burpee-90
Thruster-60
Pull Up-30
H.R. Push Up-20

For Time:
-----------------------------------------

WOD

1min Assault Bike-Max Cal
1min Med Ball Slams-Max Reps(30#/20#)
1min 2KB Squats(53#-M/35#-W)
1min Sand Bag to Shoulder(80#-M/50#-W)
1min Rest

x4 Rounds: Score is total Reps/Cals completed.
-----------------------------------------------------------

WOD (Monday)

21-15-9 Reps of:

Hang Squat Clean(135#/95#)
HSPU

Then,

3 Rounds of:

400M Run
Lateral Burpee
Clean & Jerk*10-8-6(Ladder weight each round)

For Time: 35min Cap:
---------------------------------------------------------
135#/95#
155#/105#
165#/115#