STRENGTH
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Plate Front Raise @ moderate weight – maintain quality
10 Single DB Double Head Curl @ moderate weight – maintain quality
10 Ring Dips @ moderate weight – maintain quality

WOD
6 Rounds
5 Burpees
50 Double Unders
250m Row

STRENGTH
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Plate Front Raise @ moderate weight – maintain quality
10 Single DB Double Head Curl @ moderate weight – maintain quality
10 Ring Dips @ moderate weight – maintain quality

WOD
6 Rounds
5 Burpees
50 Double Unders
250m Row

STRENGTH
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Plate Front Raise @ moderate weight – maintain quality
10 Single DB Double Head Curl @ moderate weight – maintain quality
10 Ring Dips @ moderate weight – maintain quality

WOD
6 Rounds
5 Burpees
50 Double Unders
250m Row

STRENGTH
Bench Press 5×3 @ 80% of 1 RM
Then
3 Rounds
10 Barbell Row + 10 Dumbbell Z Press
10 Barbell Row + 10 Dumbbell Z Press
8 Barbell Row + 8 Dumbbell Z Press

WOD

5 sets:

5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)

STRENGTH
Bench Press 5×3 @ 80% of 1 RM
Then
3 Rounds
10 Barbell Row + 10 Dumbbell Z Press
10 Barbell Row + 10 Dumbbell Z Press
8 Barbell Row + 8 Dumbbell Z Press

WOD

5 sets:

5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)

STRENGTH
Bench Press 5×3 @ 80% of 1 RM
Then
3 Rounds
10 Barbell Row + 10 Dumbbell Z Press
10 Barbell Row + 10 Dumbbell Z Press
8 Barbell Row + 8 Dumbbell Z Press

WOD

5 sets:

5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)

STRENGTH
EMOM 10×5 Power Clean + Push Jerk
Then
4 Rounds
10 Double DB Prone Row @ Moderate weight
10 Single Arm Lat Pulldown (each side) @ moderate weight
10 Hammer Curls @ moderate weight

WOD
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls
25 Push Ups
75 Air Squats

STRENGTH
EMOM 10×5 Power Clean + Push Jerk
Then
4 Rounds
10 Double DB Prone Row @ Moderate weight
10 Single Arm Lat Pulldown (each side) @ moderate weight
10 Hammer Curls @ moderate weight

WOD
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls
25 Push Ups
75 Air Squats

STRENGTH
EMOM 10×5 Power Clean + Push Jerk
Then
4 Rounds
10 Double DB Prone Row @ Moderate weight
10 Single Arm Lat Pulldown (each side) @ moderate weight
10 Hammer Curls @ moderate weight

WOD
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls
25 Push Ups
75 Air Squats

5×3 Deadlift @ 80% of 1 RM
WOD
7:00 AMRAP
7 Hang Power Snatch (95/65)
7 Box Jump Overs (30/24)
Rest 5 min

Then
Option 1:
MInute 1: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Minute 2: REST
Minute 3-5: AMRAP of 4 Chest to Bar Pull Ups + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Option 2:
MInute 1: Max Burpees
Minute 2: REST
Minute 3-5: AMRAP of 5 Kipping Pull Ups (or 10 Ring Rows) + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpees

5×3 Deadlift @ 80% of 1 RM
WOD
7:00 AMRAP
7 Hang Power Snatch (95/65)
7 Box Jump Overs (30/24)
Rest 5 min

Then
Option 1:
MInute 1: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Minute 2: REST
Minute 3-5: AMRAP of 4 Chest to Bar Pull Ups + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Option 2:
MInute 1: Max Burpees
Minute 2: REST
Minute 3-5: AMRAP of 5 Kipping Pull Ups (or 10 Ring Rows) + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpees

5×3 Deadlift @ 80% of 1 RM
WOD
7:00 AMRAP
7 Hang Power Snatch (95/65)
7 Box Jump Overs (30/24)
Rest 5 min

Then
Option 1:
MInute 1: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Minute 2: REST
Minute 3-5: AMRAP of 4 Chest to Bar Pull Ups + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpee Pull Up
* Pull-up bar height should be above fingertip reach
Option 2:
MInute 1: Max Burpees
Minute 2: REST
Minute 3-5: AMRAP of 5 Kipping Pull Ups (or 10 Ring Rows) + 2 Shuttle Runs
* each shuttle run is 25 feet down + 25 feet back
Minute 6: REST
MInute 7: Max Burpees

STRENGTH
1. EMOM Power Snatch 10×5 Cycle weight
2. EMOM 7 Sets from the Ground 5 Unbroken Dumbbell Power Cleans
3. 4×10 Weighted Hip Thrust

WOD
8 sets:
30-Second Max Dumbbell Bench (35s/25s)
30-Second Max Sit Ups
30-Second Rest

STRENGTH
1. EMOM Power Snatch 10×5 Cycle weight
2. EMOM 7 Sets from the Ground 5 Unbroken Dumbbell Power Cleans
3. 4×10 Weighted Hip Thrust

WOD
8 sets:
30-Second Max Dumbbell Bench (35s/25s)
30-Second Max Sit Ups
30-Second Rest

STRENGTH
1. EMOM Power Snatch 10×5 Cycle weight
2. EMOM 7 Sets from the Ground 5 Unbroken Dumbbell Power Cleans
3. 4×10 Weighted Hip Thrust

WOD
8 sets:
30-Second Max Dumbbell Bench (35s/25s)
30-Second Max Sit Ups
30-Second Rest