21/15/9
Power snatch 115/75
Ring Dip

Advanced WOD
9/7/5
Squat snatch 135/95
Muscle-ups

Skill: Squat Snatch

Block Strength

3×3 Power clean

3×5 Clean grip high pull

10×1 Squat clean and Jerk

Endurance: Run 1k rest 2min (2 rounds)

7x2min AMRAP
11 Pull-ups
11 Box jump overs
11 Push-ups (hr)
11 DB sit-ups
11 Walking lunge steps
Sprint

*Rest 1min between sets

Skill: 10/8/6/4/2 Push Jerk

Block Strength: 2/2/2/2/2/2 Snatch balance

Endurance: Row 5k

3 Rounds
15 Deadlift 225/145
50 Double-unders
Run 400m

Block Strength 

Strict Press 3×3

5×5 Chin-ups

3×5 Muscle up (scale muscle up practice)

8 Rounds
5 hspu (scale 3 wall walks)
7 KB taters
9 G2O (plate)
Odd rounds sled pull
Even rounds sled push

Block Strength 

3/3/3 Front squat 75%

4×6 Weighted pistols

17min AMRAP
125m farmers carry 45/25
12 KB snatches 53/35

Skill: 2/2/2/2/2/2 Back squat build up to a heavy two then start your 6 sets

Block Strength 

3×3 Power clean 75%

3×5 Clean grip shrug

15 Box jump (single reps at a max height)

1/2/3/4/5
Squat clean (205/125)
10 Ring dips
20 Sit ups

complete 1 squat clean then 10 ring dips, 20 sit ups then 2 squat clean 10 ring dips, 20 sit ups and so on

Skill: 5×3 push press

Block Strength 

8×2 OHS

5×2 Power snatch

Endurance: Row 1min rest 1min (5 cycles)

Gaunlet WOD
2 Bar Complex
Power clean
Strict press
Hang squat clean thruster
Thruster
5 Double bar hop burpees

Skill: 500m for time/Row 1min for cal/Max double unders 1min

Block Strength 

3×3 Deadlift 80%

5×5 Hanging leg raise

3×10 R-Swings

“ytfif yhtlif”
50 Double unders
50 Burpees
50 Wall ball shots 20/14
50 Back extensions
50 Push press 45lb
50 K2E
50 Wallking lunge steps
50 KB swings 35lb
50 Jumping pull-ups
50 Box jump 24in

Block Strength 

3×5 Strict press 75%

5×5 Ring pull-ups

3×10 Ring dips

8×2 Jerk (working up to heavy double)