WOD

Back Squat: 10 Sets of 1-3 Reps @85%
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10min AMRAP of:

Squat Clean(205#-M/145#-W) 2-4-6-8-10-12...Continue
Double Under                           20-40-60-80-100-120..Continue
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WOD

Bench Press 70% x Sub Max Reps (3 Sets), 75% x Sub Max Reps (2 Sets)
Weighted Chin Up-12

x5 Rounds, Then,

Close Hand Push Up-100
V-Up-75
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Assault Bike Calories
Thrusters
Pull Up
Target Burpees

21-15-9 Reps of Each:
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Push Up-25
Swing(A)-15
Goblet Squat-12
Sled Sprint(Empty)

x5 Rounds:
Do all movements unbroken & back to back, Rest minimum 90sec after each round.
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3 Rounds of:

Front Squat-12 (165#-M/115#-W)
HSPU-12

Then,

800M Run
Clean & Jerk-15(165#-M/115#-W)
Pull Up-30

AFAP

WOD

Wall Ball(20#/14#)
Lateral Burpee       >40-30-20-10 Reps of Each
Power Snatch-10(135#-115#-M/85#-75#-W)

For Time:  35min Time Cap:
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WOD

22min AMRAP of:

Buy in: 800M Run

Then,

2 Rounds of "Big Nate"
1 Round of "DT"
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Big Nate =

Muscle Up-4
HSPU-8
Swing(A)-12(70#-M/44#-W)
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DT =

Deadlift-12(155#-M/105#-W)
Hang Power Clean-9
Push Jerk-6
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WOD

Olympic Lifting Program Posted on the White Board
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21 Cal Assault Bike Buy in EACH Round
Wall Ball(30#-M/20#-W)
Power Clean(115#-M/75#-W)

21-18-15-12-9-6 Reps of Each:
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Sled Push(Empty) 125M
Sandbag Run-400M
Pull Ups-15

x4 Rounds:
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400M Run, Then,

Power Clean(135#-M/95#-W)
Laterl Burpee                       21-15-9 Reps of Each

400M Run, Then,

Deadlift(225#-M/155#-W)
Box Jump                           9-15-21 Reps of Each:
HSPU

400M Run
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WOD

Leg Day Tri-Set:

Front Squat-6@55% of Back Squat 1RM
Hindu Squat-30 + Jumping Lunge-30(15/15-Alt)

x3 Rounds:
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EMOM 12min:

Power Clean-5@70%-80%
T2B-8
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WOD

DB Seated Shoulder Press-10-20 Reps
Wide Arm Pull Ups-8-12 Reps
Plate Plyo Push Up-20
l_sit Chin Ups-8-12 Reps

x6 Rounds:

Hanging Leg Raise-15
V-Up-20
Russian Twist-30(15/15)25#-M/15#-W

x4 Rounds:
------------------------------------------------
5 Rounds of Cindy
Assault Bike-45 Cal
5 Rounds of Cindy
Assault Bike-45 Cal
5 Rounds of Cindy

AFAP:
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Sled Sprint(115#-M/95#-W)
2 KB Step Ups-20(10/10)44#-M/25#-W
Close Hand Push Ups-30

x4 Rounds:
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Hang Power Clean-30(135#-115#-M/85#-75#-W)
Wall Ball-20(20#-M/14#-W)
Front Squat-30
Wall Ball-20
Push Press-30
Wall Ball-20
Back Squats-30
Wall Ball-20