Strength: Hang Power Snatch 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds for time of: 70 Double Unders 21 Barbell Jump Squats, 95/65 lbs post loads and times to beyond the whiteboard.

Team Speed: In teams of 3-4; Complete as many rounds as possible in 14 mins of: Assault Runner, 100 m WOD: Complete as many rounds as possible in 15 mins of: 7 Bumper Plate Devil Press, 45/25 lbs 11 AbMat Sit-ups 1 Rope Climb Post rounds to beyond the whiteboard.

Strength: Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 4 rounds for time of: 9 Power Snatches, 95/65 lbs 9 Strict Ring Dips 21/15 Machine Calories Post loads and times to beyond the whiteboard.

Strength: Front Rack Lunge 14-14-14-14-14 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 10-9-8-7-6-5-4-3-2-1 reps, for time of: Dumbbell Thruster, 50/35 lbs Pull-up Post loads and times to beyond the whiteboard.

Midline: For quality: L-Sit Hold, 1:30 Wall Handstand Hold, 2 mins Plank Hold, 3 mins WOD: Complete as many rounds as possible in 12 mins of: 4 D-Ball Over Shoulders, 100/70 lbs 8 AbMat Sit-ups 12 Split Jumps Post time and rounds to beyond the whiteboard.

Midline: Standing Teapot 24-24-24-24-24 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 15 mins of: 4 Strict Toes-to-bars 8 American Kettlebell Swings, 53/35 lbs 16 Double Unders Post loads and rounds to beyond the whiteboard.

WOD: Zembiec 5 rounds for time of: 11 Back Squats, 185/135 lbs 7 Strict Burpee Pull-ups Run, 400 m During each burpee pull-up, perform a strict push-up, jump to a bar that is ideally 12 in above your max standing reach, and perform a strict pull-up. U.S. Marine Corps Major Douglas A. Zembiec, 34, of...

Strength: Hang Power Clean 3-3-3-3-3, (superset with 3 “high” box jumps ) Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 4 rounds for time of: 30/24 Machine Calories 9 Hang Power Cleans, 135/95 lbs Post loads and times to beyond the whiteboard.

Team Speed: Complete as many rounds as possible in 14 mins of: Sled Push Low Handle, 175/130 lbs, 20 m WOD: 2 rounds for max reps of: max rep Pull-ups, 2 mins max rep Push-ups, 2 mins max rep Wallball, 20/14lbs, 2 mins Rest 1 min Post rounds and reps to beyond the whiteboard.

Strength: Bench Press 3-3-3-3-3, (superset with 8 easy ring rows) Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 15 mins of: 5 Burpee Box Jump Overs, 24/20 in 5 Bar Muscle-ups 5 Deadlifts, 315/275 lbs 5 Medicine Ball Slams, 50/40 lbs...