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Warm-Up Goblet squat 3×10, Snatch pull x10, Drop snatch x10, Full snatch x10, Muscle up transition on low rings 3×5 Strength A.Power Snatch 3RM B.1 1/4 Front squat, 2 reps on 90s x6 C.1-10 Push-up/Pull-up challenge * In the Push-up/Pull-up challenge you perform 1 push-up then take 1 breath, 1

Warm-Up Goblet squat 3×10, Snatch pull x10, Drop snatch x10, Full snatch x10, Muscle up transition on low rings 3×5 WOD “Fight Gone Bad” Three rounds of: 1 min Wall-ball, 20 pound ball, 10 ft target (Reps) 1 min Sumo deadlift high-pull, 75 pounds (Reps) 1 min Box Jump, 20″

Warm-Up Goblet squat 3×10, Snatch pull x10, Drop snatch x10, Full snatch x10, Muscle up transition on low rings 3×5 Strength A.Push-press 5RM B.Hang clean 3 on 60s x4, 2 on 30s x4 C.Front squat rest.pause

Warm-Up Goblet squat 3×10, Snatch pull x10, Drop snatch x10, Full snatch x10, Muscle up transition on low rings 3×5 WOD “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press,

Warm-Up Goblet squat 3×10, Snatch pull x10, Drop snatch x10, Full snatch x10, Muscle up transition on low rings 3×5 Strength A.Back squat 5RM B.Ballistic push-ups 3 on 30s x 10 C.5-1 Power clean/weighted pull-ups

Warm-up A1.Goblet squat 3×10, A2.Snatch 3×10, B.Muscle-up practice 3×5, WOD “Nancy” 5 Rounds: 400m run, 15 Overhead squats

Warm-up A1.Goblet squat 3×10, A2.Snatch 3×10, B.Muscle-up practice 3×5, Strength A.Deadlift 5RM B.Back squat 3 on 60s x8 C.Bench press, rest.pause D.Strict pull-ups, rest.pause

Warm-up KB swing 3×10, Goblet squat 3×10, Strict pullups 3×8, Ohs 3×10 WOD 7 min, 3RM OHS, 2 min break, 7 min, max burpee pull-ups

Warm-up KB swing 3×10, Goblet squat 3×10, Strict pullups 3×8, Ohs 3×10 Strength A.Press 1RM B.Power Clean 3 on 60s x4, 2 on 30s x4 C.Back Squat 5×5 total sets +20 rep squat @85% of final 5 D.20 rep squat @85% of final 5

Warm-up KB swing 3×10, Goblet squat 3×10, Strict pullups 3×8, Ohs 3×10 WOD 100 Wall-balls, 50 Chest to Bar pull-ups, 50 Alternating pistols, 100 One-arm dumbbell snatches