Strength:
L3: 3 x 6 Weighted Pull-Ups
L2: 3 x6 Strict Pull-Ups
L1: 3 x 6 Supine Pull-Ups

L3:
4 ROUNDS FOR TIME
15 Toes to Bar
15 Deadlifts (185/155)
400m Run

L2:
4 ROUNDS FOR TIME
15 Knees to Elbows
15 Deadlifts (155/125)
400m Run

L1:
4 ROUNDS FOR TIME
15 V Ups
15 Deadlifts (125/95)
400m Run

WOD:
L3:
50-40-30-20-10
Double unders
Sit-ups
*10 Bench Press after each couplet (185/115)
Rest 2 Minutes, then:
5 Rounds:
5 Power Cleans (155/105)
10 Pull-ups
15 Up-downs

L2:
50-40-30-20-10
Double unders
Sit-ups
*10 Bench Press after each couplet (135/80)
Rest 2 Minutes, then:
5 Rounds:
5 Power Cleans (125/85)
10 Pull-ups
15 Up-downs

L1:
50-40-30-20-10
Double unders
Sit-ups
*10 Bench Press after each couplet (95/45)
Rest 2 Minutes, then:
5 Rounds:
5 Power Cleans (95/65)
5 Ring Rows
10 Up-downs

Strength
Front Squat
7-7-7

L3:
AMRAP x 13 MINUTES
15/12 Cal Row
5 Front Squats (135/95)
15 Russian KB Swings (70/53)
5 Front Squats

L2:
AMRAP x 13 MINUTES
15/12 Cal Row
5 Front Squats (115/80)
15 Russian KB Swings (53/35)
5 Front Squats

L1:
AMRAP x 13 MINUTES
12/10 Cal Row
5 Front Squats (95/65)
15 Russian KB Swings (35/26)
5 Front Squats

Strength:
Power Clean
2-2-2-2-2

WOD:
L3:
10-20-30-40
Reverse Lunge
Hand Release Push Up

L2:
10-20-30-40
Reverse Lunge
Push Up

L1:
10-20-30-40
Split Squat
Kneeling Push Up

Time Cap: 10 Minutes

WOD:
FOR TIME
21 Cal Bike
21 Power Cleans (155/105)
21 Burpees Over the Bar
15 Cal Bike
15 Power Cleans
15 Burpees Over the Bar
9 Cal Bike
9 Power Cleans
9 Burpees Over the Bar

L3: (155/105)
L2: (125/85)
L1: (95/65)

Strength:
FRONT SQUAT
2-2-2-2

WOD:
L3:
E2MO2M x 16 MINUTES
MIN 1-2 - 400m Run
MIN 3-4 - 30 Wall Balls (20/14)

L2:
E2MO2M x 16 MINUTES
MIN 1-2 - 300m Run
MIN 3-4 - 20 Wall Balls (20/14)

L1:
E2MO2M x 16 MINUTES
MIN 1-2 - 200m Run
MIN 3-4 - 15 Wall Balls (14/10)

Strength:
L3: 4 X 5 Weighted Pull-Ups
L2: 4 X 5 Strict Pull-Ups
L1: 4 X 5 Supine Pull-Ups

WOD:
L3:
10 Rounds
5 Deadlifts (275/185)
5 Box Jump Overs (24/20)

L2:
10 Rounds
5 Deadlifts (225/155)
5 Box Jump Overs (24/20)

L1:
10 Rounds
5 Deadlifts (185/105)
5 Box Jump Overs (24/20)

WOD:
L3:
2K Row
-Rest 3 Minutes-
10 Rounds
25 Double Unders
8 KB Swings (70/53)

L2:
2K Row
-Rest 3 Minutes-
10 Rounds
15 Double Unders
8 KB Swings (53/35)

L1:
1500m Row
-Rest 3 Minutes-
10 Rounds
25 Single Unders
8 KB Swings (35/26)

Strength:
Overhead Squat
5-5-5-5

WOD:
L3:
AMRAP X 12
5 Hang Squat Snatches (135/95)
20 Sit-Ups

L2:
AMRAP X 12
5 Hang Squat Snatches (115/75)
20 Sit-Ups

L1:
5 Hang Squat Snatches (95/55)
20 Sit-Ups

WOD:
FOR TIME
L3:
60 Single KB Reverse Lunges* (53/35)
60 Russian KB Swings
60 Sit-Ups
30 Single KB Reverse Lunges
30 Russian KB Swings
30 Sit-Ups
10 Single KB Reverse Lunges
10 Russian KB Swings
10 Sit-Ups

L2:
60 Single KB Reverse Lunges* (35/26)
60 Russian KB Swings
60 Sit-Ups
30 Single KB Reverse Lunges
30 Russian KB Swings
30 Sit-Ups
10 Single KB Reverse Lunges
10 Russian KB Swings
10 Sit-Ups

L1:
60 Single KB Reverse Lunges* (26/15)
60 Russian KB Swings
60 Sit-Ups
30 Single KB Reverse Lunges
30 Russian KB Swings
30 Sit-Ups
10 Single KB Reverse Lunges
10 Russian KB Swings
10 Sit-Ups

15:00 TIME CAP