Strength 10RM Push Press WOD 21-15-9: Wallballs (20/14) Pull-up Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)

Strength 1RM Strict Press WOD 5 Rounds for time: 200 Meter Run 12/9 Calorie Bike or Row 9 Strict Presses (95/65) Advance: 15/12 Cal 12...

Strength 1RM Snatch WOD 21-15-9 reps of: Power Snatch, 95/65 Pullups Adv C2B

Strength Weighted Strict Pull-Up *Build to a 1RM WOD 4 Rounds: 15 Strict Pull-ups 200 Meter Run 30 AbMat Sit-ups 200 Meter Medball Run,...

Strength 1RM Deadlift WOD "Joker" For Time 1-2-3-4-5-6-7-8-9-10 reps of: Toes 2 Bar 10-9-8-7-6-5-4-3-2-1 reps of: Deadlift, 225/155

Strength 1RM Front Squat WOD 3 Rounds for time 15 Hang Power Cleans, 115/80 Adv 135/95 20 Front Racked Reverse Lunges 30 Double Unders

Strength 1RM Strict Press 1RM Push Press WOD 4 Sets of: AMRAP 3 min 21 Russian Twist, 45/25 15 Plate Ground 2 Overhead, 45/25 9 Burpee...

Strength 1RM Back Squat WOD "Jackie" Row 1000m 50 Thrusters, 45/35 30 Pullups

Strength 1RM Bench Press WOD 3 Sets, 1min at each station Thrusters, 95/65 Power Cleans, 95/65 Box Jump Overs, 24/20 Toes 2 Bar Cal...

Strength 1RM Snatch WOD 3 Rounds for time: 15 Power Snatch, 75/55 Adv 95/65 20 Pushups Adv 15 HSPU then into.. 3 Rounds of: Run 275m 20...

Strength 1RM Clean & Jerk WOD "Helen Meets Grace" 3 Rounds of Run 400m 21 KB Swings, 24/16 12 Pullups -Rest 2 min- 30 Clean & Jerks, 135/95