WOD

 

21-15-9 reps for time of:

Overhead squats, 95lb/75lb
Toes-to-bars

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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
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WOD

 5 Rounds for time of:

20 cal row

12 Power Snatch

10 Box Jump

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Rest Day

Rest Day

WOD

 For Time:

10 Pull ups

20 burpees

30 Squats

40 Push ups

50 Double Unders

40 Push ups

30 Squats

20 Burpees

10 Pull ups

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WOD

 As Many Rounds as Possible in 14 minutes of:
5 Muscle ups

10 Overhead Squats

20 GH Sit ups

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WOD

 Front Squat

1-1-1-1-1-1

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WOD

 3 Rounds for time of:

30 cal Air Bike

20 Goblet Squats 24k/16k

10 Burpees

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WOD

4 Rounds for time of:

20 cal Row

15 Toes to Bar

10 DB Hang Clean and press

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Rest Day

Rest Day

WOD

 Clean and Jerk

3-3-3-3-3

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WOD

 

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
7 muscle-ups

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WOD

 5 rounds for time of:
10 Kettle bells swings 1.5 pood
20 walking lunges
30 Double unders
40 Squats
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WOD

 Bear Complex
(Clean,Front squat,push press,back squat,push press)
3-3-3-3-3
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Bear Complex demo

WOD

Complete as Many rounds as possible in 12 min of:
6 1 Legged squats
6 Hand Release Push up
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Rest Day

Rest Day

WOD

3 Rounds for time of:
Walking Lunge, 50 ft 50/35/lb DB
Push Press, 15 reps, 50/35lb DB
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