WOD

 Run 5K
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WOD

5 rounds for time of:
7 Front Squats (body weight)
14 pull ups

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WOD

 Clean (Squats)

 3-3-3-3-3 reps
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WOD

3 Rounds for time of:
8 Thrusters 95/65lbs
24 Double Unders
4 Deadlift 225/185
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WOD

Every Minute  on the Minute for 16 minutes of:
5-7 reps of  Ring dips
5-7 reps of Toes to Bar
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Rest Day

Rest Day

WOD

 Row or Run 3k

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WOD

 Complete rounds of 10,9,8,7,6,5,4,3,2,1 reps:
Oblique twist w/20lb ball
Goblet squats
Box Step ups 30" box
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WOD

Cleans, AHAP
5-5-3-2-1 reps
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WOD

Complete as many rounds as possible in 20 min of:
40 cal Rower
30 Ab mat sit ups
20 Kettle bell swings 24k/16k
10 Burpees
Alt
Run 800m
30 Sit ups
20 Kettle swings, DB or odd object
10 Burpees
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Rest Day

Rest Day

WOD

 5 Rounds for time of:
50 Double Unders
50m walking lunge w/45lb/25lb plate
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WOD

Hang Cleans, 80%-90%-95%-100%
4-4-2-2-1
Hand Power Cleans
4-4-2-2-1
Cleans
4-2-2-1-1
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WOD

5 Rounds for time of:
60 Double Unders
40 Step Back Lunges
20 Burpees
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WOD

For time:
50 strict pull-ups
100 push-ups
150 squats
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Rest Day

Rest Day

WOD

Run 5K
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WOD

Complete as many rounds as possible in 15 minutes of:
100 Double Unders
21 Front Squats 95/65
21 Push Press 95lbs/65lbs
50 Double Unders 95lbs/65lbs
15 Front Squats 95lbs/65lbs
15 Push Press 95lbs/65lbs
25 Double Unders 95lbs/65lbs
9 Front Squats 95lbs/65lbs
9 Push Press 95lbs/65lbs
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WOD

Every Minute  on the Minute for 16 minutes of:
5-7 reps of  Ring dips
5-7 reps of Toes to Bar
post number of minutes complete: 

WOD

Complete as many rounds/reps as possible in 6 minutes of:
10 Box jumps
10 Power snatch 95/65lbs
      then
Complete as many rounds/reps as possible in 6 minutes of:
250 Row
15 reps of jumping squat over the rower.
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WOD

3 Rounds for time of:
8 Thrusters 95/65lbs
24 Double Unders
4 Deadlift 225/185
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Rest Day

Rest Day

WOD

5 Rounds for time of:
10 Pull ups
20 Kettle bells swings
30 Push ups
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WOD

5 Rounds for time of:
10 Hand Stand Push ups
20 Cal Row
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WOD

Complete as many rounds as possible in 20 minutes of:
12 Push press (40lb sandbag)
12 Back Squats (40lb sandbag)
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