Strength
8 sets of 1 Push Jerk + 1 Split Jerk
Increase weight every 2 sets

Metcon
For time
20 Clean & Jerks (135/95, 155/110)
600m Run
20 Clean & Jerks

Strength
8 sets of 2 Front Squats
Increase every 2 sets

Metcon
For time
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
20-18-16-14-12-10-8-6-4-2
Push Ups
30-27-24-21-18-15-12-9-6-3
Air Squats
 
* Rx+ weight vest

Strength
Snatch Complex
8 sets of 1 Snatch Pull + 1 Squat Snatch + 1 Overhead Squat

Metcon
3 rounds for time
12 Deadlifts (225/155)
24/20 Cal Row
400m Run

Partner WOD
For time
150/120 Ski Cals
E2MOM (Starting at 0:00)
15/12 Hand Release Push Ups - Each
 
* split Ski Cals anyway

Rest 5 minutes between wods

For time
150/120 Bike Cals
E2MOM (Starting at 0:00)
30 Air Squats - Each

Strength

Clean complex
8 sets of 1 Clean Pull + 1 Squat Clean + 1 Front Squat

Metcon
For time
30 Bar Facing Burpees.
30 Ground to Overhead (75/55)
30 Bar Facing Burpees

Strength
Perform 10 sets of 1 Push Jerk + 1 Split Jerk
Increase weight every 2 sets.

Metcon
Amrap for 16 minutes
10 DB Push Press (35/25, 50/35)
20 Double Unders
10 Alt. DB Snatch
20 Double Unders
100ft DB Farmers Carry
Rest 1 minute between rounds

Strength
Front Squat
8 sets of 3 Front Squats
Increase weight every 2 sets

Metcon
3 rounds for time
30 Bike Cals
15 Burpee to Target
10 Chest to Bar Pull Ups

Optional Post class cardio. LFG !
800m Run for time

Strength

Squat Snatch
8 sets of 2 Squat Snatches
Increase weight every 2 sets

3 sets of 2 Snatch Pulls
Add 20lbs from your heaviest Squat Snatch
Same weight for all sets

Metcon
Amrap for 13 minutes
200m Run
5 Hang Power Clean (155/110, Rx+185/125)
5 TTB
 
*200m = 2 reps

Strength
Take 15 minutes to establish a Heavy Squat Clean + Front Squat

Metcon
For time
50 Air Squats
50 Push Ups
50 Sit Ups
50 Pull Ups (Rx+ Chest to bar)
25 Air Squat
25 Push Ups
25 Sit Ups
25 Pull Ups

Pick your Cardio
For time
1600m Cardio
10 Man Makers
1600m Cardio
10 Man Makers
1600m Cardio
10 Man Markers
 
* Pick your Cardio for each 1600m
Run, Row and/or Ski