Strength:
Deadlift
2-2-2-2

WOD:
2 ROUNDS FOR TIME

L3:
25 Cal Bike
15 T2B
10 Squat Cleans
5 Push Jerks
(125/105)

L2:
20 Cal Bike
15 K2E
10 Squat Cleans
5 Push Jerks
(105/85)

L1:
15 Cal Bike
15 K2C
10 Squat Cleans
5 Push Jerks
(85/65)

WOD:
EMOM X 30

L3:
MIN 1: 15 Box Jump Overs
MIN 2: 15/12 Cal Row
MIN 3: 30 Double Unders

L2:
MIN 1: 12 Box Jump Overs
MIN 2: 12/10 Cal Row
MIN 3: 20 Double Unders

L1:
MIN 1: 10 Box Jump Overs
MIN 2: 10/8 Cal Row
MIN 3: 30 Single Unders

Strength:
Front Squat
2-2-2-2

WOD:
L3:
1-2-3-4-5-6-7-8-9-10
DB Front Squats
Burpees Over DB
(50/35)
-Rest 2:00-
10-9-8-7-6-5-4-3-2-1
DB Goblet Squats Up-Downs Over DB
(50/35)

L2:
1-2-3-4-5-6-7-8-9-10
DB Front Squats
Burpees Over DB
(35/20)
-Rest 2:00-
10-9-8-7-6-5-4-3-2-1
DB Goblet Squats Up-Downs Over DB
(35/20)

L1:
1-2-3-4-5-6-7-8-9-10
DB Front Squats
Burpees Over DB
(20/15)
-Rest 2:00-
10-9-8-7-6-5-4-3-2-1
DB Goblet Squats Up-Downs Over DB
(20/15)

Strength:
On a 15 MIn Clock:
L3: 6 X 4 Weighted Pull-Ups
L2: 6 X 4 Strict Pull-Ups
L1: 6 X 4 Supine Pull-Ups

WOD:
L3:
AMRAP 14:
10 Push Press
200m Run
3 Muscle Ups
(135/95)

L2:
AMRAP 14:
10 Push Press
200m Run
10 Pull-Ups
(95/65)

L1:
AMRAP 14:
10 Push Press
200m Run
10 Ring Rows
(65/45)

Strength:
Power Snatch
2-2-2-2-2

WOD
L3:
AMRAP X 25
800m Run
20 Single DB Box Step Overs (50/35)
10 Overhead Squats (115/85)

L2:
AMRAP X 25
800m Run
20 Single DB Box Step Overs (35/20)
10 Overhead Squats (95/65)

L1:
AMRAP X 25
600m Run
20 Single DB Box Step Overs (20/15)
10 Overhead Squats (75/45)

Strength:
L3: 3 x 6 Weighted Pull-Ups
L2: 3 x 6 Strict Pull-Ups
L1: 3x 6 Supine Pull-Ups

WOD:

30-20-10
L3:
Ring Dips
Russian KB Swings (70/53)

L2:
Box/Bar Dips
Russian KB Swings (53/35)

L1:
Push-ups
Russian KB Swings (35/26)

WOD:
4 ROUNDS FOR TIME
L3:
6 Deadlifts (225/155)
12 No Push-Up Renegade Row (35/20)
72 Double Unders

L2:
6 Deadlifts (175/125)
12 No Push-Up Renegade Row (25/15)
50 Double Unders

L1:
6 Deadlifts (125/95)
12 No Push-Up Renegade Row (20/10)
72 Single Unders

Strength:
Front Squat
5-5-5-5-5

WOD:
L3:
AMRAP x 12
3 Air Squats, 3 Toes to Bar
6 Air Squats, 6 Toes to Bar
9 Air Squats, 9 Toes to Bar
12 Air Squats, 12 Toes to Bar…
And so on..

L2:
AMRAP x 12
3 Air Squats, 3 Toes to Something
6 Air Squats, 6 Toes to Something
9 Air Squats, 9 Toes to Something
12 Air Squats, 12 Toes to Something…
And so on..

L1:

AMRAP x 12
3 Air Squats, 3 Candlesticks
6 Air Squats, 6 Candlesticks
9 Air Squats, 9 Candlesticks
12 Air Squats, 12 Toes to Bar…
And so on..

Strength:
Push Press
3-3-3-3-3

WOD:
"FIGHT GONE BAD"
3 ROUNDS FOR MAX REPS
L3:
1:00 Wall Ball (20/14)
1:00 Sumo Deadlift High Pull (75/55)
1:00 Box Jump (20)
1:00 Push Press (75/55)
1:00 Row for Cals

L2:
1:00 Wall Ball (20/14)
1:00 Sumo Deadlift High Pull (65/45)
1:00 Box Jump (20)
1:00 Push Press (65/45)
1:00 Row for Cals
L1:
1:00 Wall Ball (14/10)
1:00 Sumo Deadlift High Pull (55/33)
1:00 Box Jump (20)
1:00 Push Press (55/33)
1:00 Row for Cals

-1:00 Rest b/t Rounds-

Competition Workout:
‘Rene’

L3:
7 ROUNDS
400m Run
21 Walking Lunge
15 Pull-Ups
9 Burpees
*wear a weight vest

L2:
7 ROUNDS
400m Run
21 Walking Lunge
15 Pull-Ups
9 Burpees

L1:
5 ROUNDS
400m Run
21 Walking Lunge
15 Jumping Pull-Ups
9 Burpees