Strength: 3-Position Power Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 12 mins of: 5 Power Snatches, 95/65 lbs 7 Ring Dips 9 AbMat Sit-ups Post load and rounds to beyond the whiteboard.

Team Strength: Complete as many rounds as possible in 14 mins of: Farmers Carry, 106/70 lbs, 20 yd WOD: 4 rounds for time of: 50 Air Squats Run, 400 m Post loads and times to beyond the whiteboard.

Strength: Bench press, 5-5-5-5-5 2-3 minutes between sets, progressive load. WOD: 5 rounds for time of: 55 Double Unders 11 Deadlifts, 225/155 lbs Post loads and times to beyond the whiteboard.

Strength: Front Squat, 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets WOD: Complete as many rounds as possible in 20 mins of: 5 Box Jump Overs, 24/20 lbs 5 Pull-ups 5 Power Cleans, 135/95 lbs 5 R Arm Dumbbell Thrusters, 50/35 lbs 5 L Arm Dumbbell Thrusters, 50/35...

Strength: Double Dumbbell Bent Over Row, 8-8-8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds for time of: Any Machine Meter, 500 m 11 D-Ball Cleans, AHAP Post loads and times to beyond the whiteboard.

Conditioning: 1.1 mile run, time trial WOD: Complete as many rounds as possible in 15 mins of: 5 Dumbbell Push Press, 50/35 lbs 7 Pull-ups 15 Double Unders Post times to beyond the whiteboard.

WOD: Jorge For time: 30 GHD Sit-ups 15 Squat Cleans, 155/105 lbs 24 GHD Sit-ups 12 Squat Cleans, 155/105 lbs 18 GHD Sit-ups 9 Squat Cleans, 155/105 lbs 12 GHD Sit-ups 6 Squat Cleans, 155/105 lbs 6 GHD Sit-ups 3 Squat Cleans, 155/105 lbs Post times to Beth the whiteboard. U.S. Coast Guard Chief Petty...

Strength: Split jerk, 2-2-2-2-2 WOD: 5 rounds for time of: 16 Alternating Dumbbell Devil Press, 50/35 lbs 2 Rope Climbs Post loads and times to beyond the whiteboard.

WOD: For time: 75/60 Machine Calories (A) 50 Box Jump Overs, 24/20 in 75/60 Machine Calories (B) 50 Med Ball Cleans, 20/14 lbs 75/60 Machine Calories (C) 100 Sledge Hammer Strikes, 16/10 lbs Post times to beyond the whiteboard.

Strength: Deadlift 3-3-3-3-3 WOD: 60 Russian Kettlebell Swings, 70/53 lbs 12 Bar Muscle-ups 50 Russian Kettlebell Swings, 70/53 lbs 10 Bar Muscle-ups 40 Russian Kettlebell Swings, 70/53 lbs 8 Bar Muscle-ups Post loads and times to beyond the whiteboard.