WOD

3 Rounds for time of:
40 Double Unders
20 KB Swings 24/16k
15 Pull ups
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WOD

6 Rounds for time of:
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
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WOD

Complete as many Rounds as possible in 12 min of:

 Row 350m
10 Kettlebell swings (heavy)
5 Muscle ups
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WOD

 For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
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Rest Day

Rest Day

WOD

3 Rounds for time of:

5 Deadlifts (body weight)

15 Kettle bell swings 

Run 200m

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WOD

 Shoulder Press

3-3-3-3

Push Press

3-3-3-3

Push Jerk 

3-3-3-3

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WOD

 10 Rounds for time of:

5 Pull ups

10 Push ups

15 Squats

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WOD

 As Many rounds as possible in 20 min of: 

20 cal Row

10 Hang  Clean and Jerk 115/85lbs

10 Burpees over the bar

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WOD

As Many Rounds as possible in 15 minutes:

20 cal Row

20 Wall Balls 20/14lbs

10 Box Jumps

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Rest Day

Rest Day

WOD

 8 Rounds for time of:
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
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WOD

 As Many Rounds as Possible in 15 min of
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
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WOD

3 Rounds for time of:
40 Double Unders
20 KB Swings 24/16k
15 Pull ups
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WOD

8 Rounds for time of:
20 Toes to Bar
10 reps of 155 lbs/115lb Deadlift 

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WOD

 Complete as many Rounds as possible in 20 min of:

8 Burpees

20 Squats

10 Walking lunges

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Rest Day

Rest Day

WOD

 "Bradley"
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

WOD

Row 350m

10 Kettlebell swings (heavy)
5 Muscle ups
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WOD

Little Candy
3 rounds for time of:
20 pull-ups
40 push-ups
60 squats
OR
Little Maggie
3 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs
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WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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WOD

EMOM for 15 minutes of:
8 DB Snatch 25/40lb
8 Toes to Bar
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Rest Day

Rest Day

Rest Day

WOD

For time of:
30-25-20-15-10-5 reps for time of:
Front Squats115lbs/75lbs
Ring Dips
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WOD

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
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WOD

 Shoulder Press

3-3-3-3-3-3-3

85% of 1 rep

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