WOD

Strength

Floor Press

2-3 warm up sets then

5×5 (same weight across)

WOD

12 Min AMRAP

30 Sit-ups

20 Hand Release Push Ups

30 Double Unders

Rest  2 min

30 length turf sprint

30 Burpees

Strength

Front Squat

2-3 warm up sets then

5×5 (add weight each set)

WOD

5 RFT

15 Back Squats 155/115

15 Wall Balls 20/14

10 Box Jumps 24/20

Strength

Weighted Dips

5x failure

WOD

5 RFT

10 Hang Snatches 75/45

15 Burpees

20 KBS 55/35

Skill

Kettlebell Snatch

15-20 min to work on technique followed by 5×3(per arm)

WOD

4 RFT

15 Pull-ups

5 Burpees

15 TTB

5 Box Jumps 24/20

Strength

Spilt Jerk

5,5,3,3,1,1

 WOD 1

10 Min AMRAP

5 Power Snatch 95/95

10 Front Squats 95/65

REST 3 MIN

WOD 2

10 Min AMRAP

20 Dips Bar/Ring

20 Ab-Mat Sit-ups

20 Air Squats

Strength

Snatch Grip Deadlift 8×3 (form and speed up to approx 75% 1RM)

 WOD

6 RFT

6 Deadlifts 275/185

10 KBS 70/45

6 Length Farmers Carry 55/35

Strength

DB or KB OHP

Both arms together

5×10

WOD

18 min AMRAP

30 thrusters 95/65

20 Chin-ups

10 Leg raises

A lion doesnt concern himself with the opinions of sheep

Strength

Hang Squat Clean
15 mins to find 3RM then

HAPPY BIRTHDAY JENNY MARKIN!!!!!!!