A] Warm-up

B] Strength

Every 3 minutes for 15 minutes:

20 walking lunges* @ heavy load

5-15 ring dips

Note: * with kettlebell or dumbell

C] Wod

3 rounds for time:

10 power clean @ 155/105

25 wall-balls @ 20/14

10 burpees pull-ups

A] Warm-up

B] Strength

4 sets of:

6 shoulder press

rest 30 seconds

60 seconds of plank

rest 30 seconds

10 ring row

60 seconds rest

C] Wod

Option 1 Nate:

Amrap 20 minutes

2 muscle-ups

4 handstand push-ups

8 kettlebell swings @ 32/24

Option 2 Jack:

Amrap 20 minutes

10 push-press @ 115/75

...

A] Warm-up

B] Strength

Power snatch

5 sets of 3 reps

Note: load over the sets

C] Wod

Amrap 9 minutes

5 power snatch @ 135/95

15 wall-balls @ 20/14

1min rest

Amrap 9 minutes

15 push-ups

30 jumping lunges

A] Warm-up

B] Strength

Every 90 seconds for 15 minutes:

1 power clean + 1 push jerk + 1 split jerk

Note: load over the sets

C] Wod

For time:

21-15-9 of burpees & thrusters @ 95/65

then

15-12-9 of handstand push-ups & power snatch @ 115/75

then

12-9-6 of pull-ups & sumo deadlift h...

A] Warm-up

B] Strength

Back squat

4 sets of 3.3.3

Note: take 10 seconds rest between the 3 reps

C] Wod

Amrap 20 minutes:

400m row

60 double-unders

30 kettlebell swings @ 24/20

15 toes-to-bar

A] Warm-up

B] Strength

Bench press

5 sets of 5 reps

OR take the same time as the rest of the class to practice 1 mouvement of your choice. Ask the coach for your best option

C] Wod

For time:

10 rope climb

30 overhead squat @ 135/95

60 deadlifts @ 135/95

30 chest-to-bar pull-ups

A] Warm-up

B] Strength

Squat clean

6 sets of 2 reps

Note: load over the sets and go unbroken

C] Wod

4 rounds for time:

21 calories row

12 burpees box jumps @ 24/20

7 squat clean & jerk @ 135/95

A] Warm-up

B] Work

5 sets of:

Against a 2 min running clock, complete the following:

250m row

max clap push-ups

1min rest

C] Wod

Amrap 15 minutes:

10 front squats @ 165/115*

10 kettlebell swings @ 32/24*

10 pull-ups*

Note: must be unbroken. If not = 5 burpees over bar

A] Warm-up

B] Skills

Every minute on the minute for 16:

min 1: 5-10 strict pull-ups

min 2: 30-60 double-unders

min 3: accumulate30 sec of ring hold*

min 4: 15-20 v-ups

Note: * on top of a ring dip without the dip

C] Wod

2 rounds for time:

32 ring dips

21 shoulder-to-overhead @ 13...

A] Warm-up

B] Strength

Deadlift

6 sets of 2 reps

Note: load over the sets

C] Wod

For time:

50 wall-balls @ 20/14

20 deadlifts @ 155/105

10 hang power clean @ 155/105

30 wall-balls @ 20/14

20 deadlifts @ 155/105

10 hang power clean @ 155/105

10 wall-balls @ 20/14

20 deadlifts @ 155/1...

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