A] Warm-up

B] Strength

Squat snatch

5 sets of 3 reps

Note: Touch & go. Load over the sets

C] Wod

For time:

3 rounds of:

7 squat snatch @ 115/75

75 double-unders

then,

3 rounds of:

21 kettlebell swing @ 24/20

15 toes-to-bar

A] Warm-up

B] Strength

Bench press

4 sets of 5 reps

1min rest

Ring dips

4 sets of max reps

C] Wod

Amrap 18 minutes:

250m row

10 toes-to-bar

1 deadlift @ 275/185

Note: every round completed, add 1 rep for the deadlift

A] Warm-up

B] Strength

15-20 minutes to find...

1 rep max of overhead squat

Note: from rack

C] Benchmark ''Nancy''

5 rounds for time:

400m run

15 overheadsquat @ 95/65

A] Warm-up

B] Strength

Every 90 seconds, for 15 minutes:

1 power snatch +2 hang power snatch

Note: load over the sets

C] Wod

Amrap 20 minutes:

buy-in: 1400m run

for the remaining time amrap:

10 power clean @ 135/95

20 box jumps @ 24/20

10 handstand push-up

A] Warm-up

B] Strength

Push jerk

5 sets of 3 reps

Note: From a clean. Load over the sets

C] Wod

For time:

100-80-60-40-20 double-unders

10-9-8-7-6-5-4-3-2-1 shoulder-to-overhead @ 135/95

A] Warm-up

B] Strength

Every minute on the minute for 12:

min 1: 10 thrusters 

min 2: 50 sec ring plank

min 3: max strict pull-up

Note: You choose the weigth for the thruster. Must be unbroken. Not your 10 rep max.

C] Wod

For time:

50 front rack lunges @ 95/65

then 3 rounds of:

1...

A] Warm-up

B] Skills

Every minute on the minute for 15:

min 1: 4- 10 pistols alternate

min 2: 3-10 strict toes-to-bar

min 3: 8 side hip thrust each side

C] Wod

Amrap 20 minutes:

50 wall-ball @ 20/14

8 power snatch @ 95/65

30 burpees

8 power snatch @ 95/65

6 muscle-up or 12 ring di...

A] Warm-up

B] Strength

4 sets of 5 push-press

1min rest

4 sets of 50m farmer walk

Note: load over the sets for the push-press

C] Wod

5 rounds for time:

400m run or row

15 pull-up

15 thruster @ 95/65

Time cap: 20 minutes

A] Warm-up

B] Strength

Deadlift

5 sets of 3 reps

Note: load over the sets

C] Wod

4 rounds of 3 min work / 1 min rest

buy-in: 25 calories row 

round 1: max double-under in the remaining time

round 2: max push-up in the remaining time

round 3: max kettlebell swing (@ 24/20) in the...

A] Warm-up

B] Strength

In 15-20 minutes, find your

1 rep max of squat snatch

Note: warm-up wisely

C] Wod

Amrap 15 minutes:

3 burpees box jumps over @ 24/20

3 front squat @ 165/115

200m run

6 burpees box jumps over @ 24/20

6 front squat @ 165/115

200m run

9 burpees box jumps over @...

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