WOD

21-15-9 Reps for time of:
Dumbbell squat cleans
Strict pull ups
Deficit Push ups (hands on Db's)

Rest Day

Rest Day

WOD

 Run 5k

Post time to comments:

WOD

3 rounds for time of:
500-m row
21 push-ups
12 strict toes-to-rings
Post time to comments.

WOD

Push Press
3-3-3-3
Cleans
3-3-3-3
Post loads to comments:

WOD

 4 Rounds for time of:

8 Deadlifts 145lbs

8 Hand Stand Push ups

Post number of rounds to comments:

WOD

As many rounds as possible in 15 minutes of:

15 Front Squats 145lbs

15 Pull ups

Post Time to comments:

Rest Day

Rest Day

WOD

Strength
Back Squats
5-3-3-1-1

WOD

3 Rounds for time of:

15 Front Squats 145lbs

15 Pull ups

Post Time to comments:

WOD

Complete 10 rounds
Hang Clean (squat as always)
Every minute perform 3 rep increase the load each round with max effort on last set.
Start at 60% 1 rep max
Post loads to comments:

WOD

Complete for 4 rounds for max reps:
1 min max reps of double unders
1 min max reps of kettle bell swings
1 min max reps of box jumps
1 min max reps ball slams
Rest 2 minutes
Post total reps for each movements, and total reps completed.

Rest Day