WOD

 For Time:
Run 800m

20 Pull up

Run 400m

40 Push ups

Run 200m

80 Sit ups

Run 100m

100 Squats

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WOD

 Hang Clean

3-3-3-3-3

Clean

3-3-3-3-3

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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

 Complete as many rounds as possible for 15 minutes of:

12 DB snatch 45lbs

12 step walking lunge

12 Pull ups

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WOD

 5 Rounds for time of:

25 Push ups

20 SDHP 75lbs

Run 400m

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Rest Day

Rest Day

WOD

 AMRAP in 20 min of:
16 Push press 95/65lbs
16 Pull ups
Run 50m odd rounds
Run 200m even rounds
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WOD

 "Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
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WOD

5 Rounds for time of:
20 push ups
30 goblet Squats 24/16k
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WOD

 3 Rounds for time of:
24 Box jumps 24"
16 One legged squats
12 Dumb bells power snatch 40/20lbs
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WOD

Complete EMOM for 10 min of:
3 reps of Front Squats at 60% of 1 RM
then
Complete AMRAP for 15 min of:
21 Clean and Jerks 95/65
15 Pull ups
9 Sit ups
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Rest Day

Rest Day

WOD

 Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
10 handstand push-ups
20 hip extensions
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WOD

3 rounds for time of:
Run 400 meters
35-lb. dumbbell thrusters, 21 reps
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WOD

Deadlifts
6-4-4-3-2-2

then,

12 AMRAP of:
12 Burpees
12 Pull ups
12 Kettle bell Thrusters 16k/12k
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WOD

Complete AMRAP in 15 minutes of:
Run 200m
12 Pull ups
8 145lb front squats (from floor)
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WOD

Complete 50 pull ups
then
Overhead Squats
5-3-3-1
then
Complete 50 Ring Dips
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Rest Day

Rest Day

WOD

Complete 20 min of:

Run
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WOD

 4 Rounds of:

50m Buddy Carry
25m Walking DB RDL
15 Burpee Toes to Bar

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

 5 Rounds for time of:

5 muscle ups

10 box jumps

15 leg levers

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WOD

 Complete as Many Rounds as Possible in 20 min of:

8 Hand Stand Push Ups
8 Pull ups
8 Walking Lunges 50ft 45lb plate
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Rest Day

Rest Day

WOD

Complete a 20 min run

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WOD

5 Rounds for time of: 

5 Cleans

25 Push ups