B] Wod

Amrap 30 minutes:

10 toes-to-bar 
15 push-ups 
20 jumping squat

*Every 2 rounds completed = 400m row

Strength

15-20 minutes to find...

1 rep Max of clean & jerk

C] Wod

5 rounds for time:

9 deadlift @ 155/105
7 hang power clean @ 155/105
5 shoulder-to-overhead @ 155/105
60 double-unders

B] Strength

Overhead squat

5 sets of 5 reps

Note: load over the sets

C] Wod

21-15-9 for time:

Power snatch @ 115/75
Box jumps @ 30/24
Pull-ups

B] Skills

In 15-20 minutes work on one movement of your choice:

Double-under/rope climb/muscle-up/handstand push-up

C] Wod

For time:

10 rope climb
20 thruster @ 115/75
30 kettlebell swings @ 32/24
40 calories row

B] Strength

Deadlift

4 sets of 12 reps

Note: load over the sets

C] Wod « 17.2 »

Amrap 15 minutes:

10 front rack lunges @ 135/95
16 toes-to-bars
8 power clean @ 135/95

B] Strength

Back squat

4 sets of:
5 reps 
2 reps

Note: Built over your 5 and 2 reps.

C] Wod

5 rounds for time:

60 double-unders 
400m row
20 wall-balls @ 20/14

B] Strength

Bench press + ring dips OR handstand push-ups

5 sets of 5 reps + 45-60 sec of work

Note: load over the sets

C] Wod

Amrap 17 minutes:

15 box jumps @ 24/20
12 push-press @ 95/65
9 burpees over bar

B] Strength

In 15-20 minutes find your heaviest complex of:
3 hang power snatch + 3 overhead squat

C] Crossfit Open 17.3

For time:

3 rounds of 6 chest-to-bar pull-up / 6 squat snatch @ 95/65 then...
3 rounds of 7 chest-to-bar pull-up / 5 squat snatch @ 115/75 then...
3 rou...

B] Strength

Front squat

5 sets of 3 reps

Note: load over the sets

C] Open wod 14.5

21-18-15-12-9-6-3 for time:

Thruster @ 95/65
Burpees over bar

B] Strength

In 15-20 minutes find your...

1 rep max of squat snatch

C] Wod

For time:

15 squat snatch @ 135/95
40/30 push-up
120 double-unders 
15 clean and jerk @ 135/95
40/30 push-up
120 double-unders

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