A] Warm-up

B] Strength

Deadlift & burpees

5 sets of 6 reps

5 sets of 10 burpees facing the bar as fast as possible

Note: load over the sets. 2-3 min rest

C] Wod

27-21-15-9 for time:

deadlift @ 185/125

wall-ball @ 20/14

toes-to-bar

A] Warm-up

B] Strength

Bench press & plank

5 sets of 5 reps

5 sets of 75 seconds of plank

Note: load over the sets. 2 min rest

C] Wod

Amrap 15 minutes:

10 pull-ups

30 double-unders

10 power clean @ 135/95

30 double-unders

5 push-press @ 135/95

30 double-unders

A] Warm-up

B] Strength

Shoulder press

10-8-6-4-2

Note: every sets should be a strength set. warm up wisely

C] Wod

For time:

30-20-10 calories row

15-10-5 overhead squat @ 135/95

30-20-10 push-ups

Note: 30 calories, 15 ohs, 30 push-ups, 20 calories...

A] Warm-up

B] Strength

Squat clean

5 sets of 5 reps

Note: touch and go. 2-3 min rest between sets

C] Wod

6 rounds for time:

10 thrusters @ 95/65

8 kettlebell swings @ 32/24

6 box jumps @ 30/24

4 hang power snatch @ 95/65

2 muscle-ups * 

Note: if you can't do muslce-up, replace wit...

A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes:

2 hang power snatch + 2 overhead squat

Note: load over the sets

C] Wod

10 rounds for time:

10 sumo dl high pull @ 24/20

12 wall-balls @ 20/14

14 box jumps @ 24/20

A] Warm-up

B] Strength

Back squat

5 sets of 5 reps

Note: load over the sets

C] Wod

4 rounds for time:

12 power snatch @ 115/75

60 double-unders

400m row

A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes:

1 power clean + 3 push-press

Note: load over the sets

C] Team wod

In team of 2 for time:

50 deadlift* @ 225/155

75 toes-to-bar*

75 burpees*

50 push-press* @ 135/95

Note: **1 partner work and the other partner must hold a pa...

A] Warm-up

B] Row

2 km for time

Note: go hard

C] Wod

Amrap 20 minutes:

5 box jumps @ 24/20

5 pull-ups

5 kettlebell swings @ 32/24

5 front squat @ 135/95

Note: every round you complete, add 5 reps to all movements; 5-10-15 and so on util the 20 min is done

A] Warm-up

B] Strength

4 sets not for time:

20 push-ups

+ 20 total front rack barbell step-up @ 45/35

+ 45 seconds side plank / each side 

Note: you can go weighted for the plank. 2 min rest between set

C] Benchmark

Option 1: Elizabeth

21-15-9 squat clean @ 135/95 and ring dips

...

A] Warm-up

B] Strength

Overhead squat

5 sets of 5 reps

Note: load over the sets

C] Wod

Amrap 18 minutes*:

21 kettlebell swings @ 24/20

15 pull-ups

9 overhead squat @ 115/75

* every 3 minutes do 8 burpees

* start with 8 burpees

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