WOD:  "Elizabeth"

21-15-9

power cleans (135/85)

ring dips

"and I thought these things smelled bad on the outside!"

WOD: ROADHOUSE....... Or this 10 Min AMRAP

30 Thrusters (45/35)

40 Double Unders (NO SINGLES)

8 Toes to Bar

Sleeping Bag!!

WOD:  4 Rounds For Time

12 Hand Release Push Ups

12 SDLHP (95/65)

12 Box Jumps (24/20)

BEEF!!!

WOD:  EMOM 24 Min. 

Even Minutes: 2 Hang Cleans 70% of Max

Odd Minutes:  3 Deficit HSPU's

WOD:  For Time

5 Pull Up Toes to Bar (complete one pull up and one toes to bar for 1 rep)

100 meter body weight barbell carry

20 Jumping Lunges

WOD:  Amanda

9-7-5

Muscle ups

Snatch (135/95)

WOD:  Amanda

9-7-5

Muscle ups

Snatch (135/95)

WOD:  3 Rounds 

1 minute at each station

Row for calories

KB Swings (53/35)

Jumping Squats

Double Unders

Rest 1 Minute Between Rounds, score = total reps of each round combined

WOD:  30 Min. AMRAP

200 m Run

37 Ground to Overhead (95/65)

13 Toe to Bar

WOD:  The Shankle Complex

With As Heavy Load As Possible, complete 5 Rounds of;

1 Clean Deadlift+ 3 Hang Clean Pulls + 1 Hang Clean + 2 Jerks

Rest 1-2 Min. Between Rounds

WOD:  "Daniel"

50 Pull Ups

400 m Run

21 Thrusters (95/65)

800 m Run

21 Thrusters

400 m Run

50 Pull Ups

WOD:  3 Rounds For Time

100m Sprint

20 Burpees

10 Front Squats (115/75) from the floor

30 Over The Bar Pistols

WOD:  17 EMOTM

5 HSPU

1 Clean and Jerk @ 75% 1 Rep Max

WOD:  10 Min. AMRAP

10 Overhead Squats (95/65)

10 Ring Push Ups