Warm-Up

3 Rounds of:

• 200 m Run
• 15 Push-Ups
• 15 Squats

Skill & Strength

• Shoulder Press
  3-3-3-2-2-2

WOD

15 minutes AMRAP of:

• 5 Med-Ball Cleans
• 10 Wall Ball Shots
• 15 Med-Ball Sit-Ups
• 200m Run with the ball

Warm-Up

• 100 ft. Caterpillar Walk
• 200 ft. Lunges

Skill & Strength

• Weighted Ring Dips
  7 sets, max effort

WOD

10 minutes AMRAP of:

• 5 Deadlifts #185
• 100 yards Sprint

Warm-Up

• 800m Run
• 25 Med-ball Cleans
• 50 Sit-Ups

Skill & Strength

5 Rounds of :

• 5 Squat Cleans #155/105
• 50m Sprint
• Rest between each round

WOD

10 minutes AMRAP of:

• 7 Burpees
• 21 Sit-Ups
• 21 Double Unders

Warm-Up

• 3 minute Rowing
• 3 minute Rope Climb
• 3 Rounds (with PVC pipes) of:
  • 10 Good Mornings
  • 10 OHS
  • 10 Deadlifts
  • 10 Snatches

Skill & Strength

• Push Jerk
  3-3-3-1-1-1

WOD

20 minute AMRAP of:

• 400m Run
• 21 KB Swings (Russian) #53/35
• 12 Burpee – Pull-Ups