| Gross Strength |
| P 5 x 5 E3M |
| WOD |
| The Standard For time: 30 clean and jerks (Grace) 30 muscle-ups 30 snatches (Isabel)♀ 95 lb.♂ 135 lb. Time cap: 12 minutes (Scale MU to Pull-Up and loads to make time cap if needed) |
| Gross Strength |
| BSQ 10 x 1 OTM |
| WOD |
| Kettlebell Swing (24kg/16kg) Wall Ball (#20/#14) OHS (#95/65) 30, 20, 10 for time |
| Gross Strength |
| SDL Max Reps in 1:00 (#275/#185)Rest 1:00 5 Rounds |
| WOD |
| Row: 500M Burpee: 40 Toes to Bar: 30 Chest to Bar: 20 Devil’s Press: 10 (#50/#35) For time |
Gross Strength
BP 5 x 8 E3M
WOD
Double Kettlebell Swing: 5 (24kg/16kg)
Double Clean: 5
Double Front Squat: 5
Double Jerk: 5
Farmers Walk: 100M
AMRAP: 15 Minutes
| Gross Strength |
| OHS 10 x 3 OTM @ 5 RM |
| WOD |
| Five Frans Thruster (#75/#55) Jumping pull up 21, 15, 9 for time 4:00 Cap, 1:00 Rest – 5 Rounds |
| Gross Strength |
| TH 5 x 3 E3M (Set 3 RM |
| WOD |
| Complete as many rounds as possible in 10 minutes of: 3 burpee box jump-overs 3 deadlifts 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts Etc. ♀ 20-in. box, 155 lb. ♂ 24-in. box, 225 lb. |
| Gross Strength |
| PP 10 x 2 OTM @ 5 RM |
| WOD |
| Snatch: 10 (#115/#75) Handstand Push-Up: 5 AMRAP 10 Minutes |
| Gross Strength |
| FSQ 5 x 7 E3M – Work to heavy 7 RM |
| WOD |
| Row: 1000M Power Clean and Jerk: 30 (#185/#120) Pull-Up: 30 For time |
| Gross Strength |
| DL 5 x 5 E3M Set 5 RM |
| WOD |
| Ring Push-Up: 3 C2B: 6 Front Squat: 9 (#135/#95) AMRAP 10 Minutes |
| Gross Strength |
| P 10 x 1 OTM @ 3 RM |
| WOD |
| :20/:10 x 40 Box Jump (24”/20) Push-Up Air Squat AbMat Sit-Up Dumbbell Thruster (#35/#25) Cycle Through |
