WOD

 21-15-9 for time
Hand Release Push-ups
Strict Dips
Burpees

Strength 
Front Squat
2-2-2-2-2 hold bottom for 5 sec. 
Start at 65% of 1 rm max

WOD

AMRAP in 12 minutes of:
Run 400m
6 power cleans 155lbs
12 pull ups
24 kettle bell swings 24k
Post number of rounds to comments:

WOD

Complete 5 rounds for time of:
Run 200m
20 Kettle bell swings 24/16k
20 Wall Balls 20/14lbs

WOD

 EMOM continue as a long as you are able:
Complete 10 Push ups and 10 squats.
Post number of minutes completed.

WOD

Rest Day

WOD

 As Many Rounds as Possible in 16 min of:

10 cal ski erg

15 kettle bell swings

10 push press

Post number of rounds to comments:

WOD

 Complete 5 rounds for time of:

10 Pull ups

12 Toes to bar

25 Double Unders

Post time to comments:

WOD

 As many rounds as possible in 12 min of:

10 Deadlifts (body wt)

10 1 legged squats

10 Sit ups

Post number of rounds to comments:

Rest Day

Rest Day

WOD

WOD

Complete rounds of 10,9,8,7,6,5,4,3,2,1 reps:
Oblique twist w/20lb ball
Goblet squats
Box Step ups 30" box
Post time to comments:

WOD

 Deadlifts
3 reps at 75%
3 reps at 80%
3 reps at 85%
3 reps at 90%
Post loads to comments:

WOD

 3 Rounds for time of:
30 Push ups
30 Sit ups
15 Pull ups
Then
Overhead Squats
5-3-2-1
Post time and loads to comments:

WOD

5 Rounds for time of:
50 Double Unders
50m walking lunge w/45lb/25lb plate
Post time to comments:

Rest Day

Rest Day

WOD

 

Workout 22.3
For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

WOD

Run 400m

Thrusters
3-3-3-3-3

Run 400m 

Post loads to comments:

WOD

Complete as many rounds as possible in 20 min of:
40 cal Rower
30 Ab mat sit ups
20 Kettle bell swings 24k/16k
10 Burpees
Alt
Run 800m
30 Sit ups
20 Kettle swings, DB or odd object
10 Burpees
Post number of rounds to comments:

WOD

 4 sets each for time, complete in 3 min.

16 DB Snatch (alt) 45/35
12 Pull ups
Max cal row in remainder time.
Rest 2 min between each.
Post amount of calories rowed.

WOD

3 Rounds for time of:
25 Push ups
15 Overhead Squats 95/75lbs
Run 200m

Alternate
3 Rounds for time of:
25 Push ups
50 Air squats
Run 400m

Post time to comments

Rest Day

Rest Day

WOD

 EMOM for 20 min of:
 8 Squats
 8 Push ups
 8 Abmat sit ups
Post number of rounds completed on the minute

WOD

 21-18-15-9-6-3 reps for time of:

Kettle bell swings 24/16k

Hand Release Push ups

Rower (Cal)

Post time to comments:

WOD

 Complete as many rounds as possible in 12 minutes of:

5 Pull ups

10 Kettle bell swings 24/16k

15 sit ups

Post number of rounds to comments:

WOD

 

Shoulder press

3-3-3-3

Push Press

3-3-3-3

Push Jerk

3-3-3-3