A] Warm-up

B] Strength

in 15-20 minutes find your heaviest

snatch complex:

2 snatch pull + 1 hang squat snatch

Note: drop the bar between the pull and the hang, reset and lift.

C] Wod

Amrap 17 minutes:

75 double-unders

then 3 rounds of

7 hang squat snatch @ 75/55

7 burpees over b...

A] Warm-up

B] Strength

Push-press

5 sets of 5 reps

Note: load over the sets

C] Wod

4 rounds for time:

21 wall-ball @ 20/14

15 ring dip

9 push-press @ 135/95

A] Warm-up

B] Strength

15-20 minutes to find...

3 rep max of back squat

Note: warm-up wisely

C] Wod

For time:

50 calories row

40 toes-to-bar

30 kettlebell swings @ 32/24

20 squat clean @ 135/95

10 muscle-up*

Note: * or 18 chest-to-bar or 25 pull-up

A] Warm-up

B] Strength

Bench press

3 sets of 15 reps

1 min rest

Turkish get-up

3 sets of 3 min work

Note: load over the sets. Don't rush the TGU, take your time.

C] Wod

3 rounds for time:

15 power snatch @ 95/65

15 sumo deadlift high pull @ 95/65

25 box jumps @ 24/20

A] Warm-up

B] Strength

Deadlift

5 sets of 3 reps

Note: load over the sets

C] Wod

Amrap 15 minutes:

3 deadlift @ 315/215

1 round of Cindy mod

Note: Cindy mod = 5 chest-to-bar pull-up / 10 push-up / 15 air squat

A] Warm-up

B] Skills

Emom 7 minutes

5-10 handstand push-up (strict if you can)

rest 2 min

Emom 7 minutes

20-50 double-unders ( or 30-40 seconds of work)

C] Wod

For time:

120 wall-ball @ 20/14*

35 hang power clean @ 165/115*

Note: **every time you drop = 15 sit-up

A] Warm-up

B] Strength

Overhead squat

4 sets of 8 reps

Note: from ground. Snatch or clean; your choice

C] Wod

Amrap 20 minutes:

 8 deadlift @ 135/95

 4 overhead squat @ 135/95

 16 toes-to-bar

 16 burpees over bar

A] Warm-up

B] Strength

Shoulder press

5 sets of 5 reps

no rest

double-unders

5 sets of 1 min work

Note: load over the sets

C] Wod

Every 3 minutes for 15 minutes ( 5 rounds )

15 calories row

12 box jumps @ 24/20

9 clean & jerk @ 115/75

Note: your rest is the remaining time once the...

A] Warm-up

B] Strength

Squat clean

5 sets of 4 reps

Note: drop each rep. 2 min rest between sets

C] Wod

Amrap 18 minutes:

20 toes-to-bar

20 kettlebell swings @ 24/20

7 thrusters @ 135/95

A] Warm-up

B] Skills

4 sets not for time:

1 min side plank / each side

15 knees raise (as high as possible, don't kip)

12 dumbell snatch @ medium weigth

C] Wod

4 rounds for time:

15 wall-ball @ 20/14

15 hang power snatch @ 75/55

35 calories row

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