Strength:
All Levels:
Strict Press:
5x3 @ 82%

WOD:
L3:
21-18-15-12-9-6-3*
Wall Ball (20/14)
Power Snatch (95/65)
*complete 7 bar facing burpees after each round

L2:
21-18-15-12-9-6-3*
Wall Ball (20/14)
Power Snatch (75/55)
*complete 7 bar facing burpees after each round

L1:
21-18-15-12-9-6-3*
Wall Ball (14/10)
Power Snatch (55/33)
*complete 7 bar facing up/downs after each round

Strength:
10 Minutes to Find a heavy single Power Clean

WOD:
L3:
21-15-9
Power Cleans (155/105)
Ring Dips

L2:
21-15-9
Power Cleans (125/85)
Bar Dips

L1:
21-15-9
Power Cleans (95/65)
Push-ups

Strength:
Back Squat:
2x10 @ 80%
L2:
Back Squat:
5x3 @ 84%
L1:
Back Squat:
5x5 @ 78%

WOD:
L3:
EMOM X 10
MIN 1: 50 Double Unders
MIN 2: 20 Russian KB Swings (70/53)

L2:
EMOM X 10
MIN 1: 30 Double Unders
MIN 2: 15 Russian KB Swings (53/35)

L1:
EMOM X 10
MIN 1: 50 Single Unders
MIN 2: 15 Russian KB Swings (35/26

Strength:
L3:
Deadlift
5x1 @ 93%
L2:
Deadlift
5x3 @ 84%
L1:
Deadlift
5x5 @ 80%

WOD:
L3:
AMRAP x 12 MINUTES
4-6-8-10 and so on...
Sumo Deadlift High Pull (95/65)
Hand Release Push-Ups
Alt V Ups

L2:
AMRAP x 12 MINUTES
4-6-8-10 and so on...
Sumo Deadlift High Pull (75/55)
Push-Ups
Alt V Ups

L1:
AMRAP x 12 MINUTES
4-6-8-10 and so on...
Sumo Deadlift High Pull (55/33)
Kneeling Push-Ups
Alt Tuck Ups

WOD:
Five 3-minute rounds of:
Run 200 meters with a medicine ball
Max reps wall-ball shots
Rest 1 min. between rounds.
L2&L3: (20/14)
L1: (14/10)

Strength:
All Levels:
Strict Press:
5x3 @ 80%

WOD:
L3:
4 ROUNDS FOR TIME
5 Unbroken Bear Complex* (115/80)
400m Run

L2:
4 ROUNDS FOR TIME
5 Unbroken Bear Complex* (95/65)
400m Run

L1:
4 ROUNDS FOR TIME
5 Unbroken Bear Complex* (75/50)
200m Run

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

WOD:
L3:
EMOM x 20 MINUTES
MIN 1 - 50 Double Unders
MIN 2 - 12 Burpees
MIN 3 - 20 Sit-Ups
MIN 4 - Rest

L2:
EMOM x 20 MINUTES
MIN 1 - 30 Double Unders
MIN 2 - 10 Burpees
MIN 3 - 15 Sit-Ups
MIN 4 - Rest

L1:
EMOM x 20 MINUTES
MIN 1 - 50 Single Unders
MIN 2 - 8 Up Downs
MIN 3 - 12 Sit-Ups
MIN 4 - Rest

Strength:
L3:
Back Squat:
5x1 @ 90%
L2:
Back Squat:
5x3 @ 81%
L1:
Back Squat:
5x5 @ 75%

WOD:
FOR TIME
L3:
5-10-15-10-5
Chest to Bar Pull-Ups
Box Jumps (24/20)

L2:
5-10-15-10-5
Pull-Ups
Box Jumps (24/20)

L1:
5-10-15-10-5
Ring Row
Box Jumps (24/20)

WOD:
FOR TIME
L3:
100 Air Squats
800m Run
60 Pistols
400m Run
40 Up Downs
20 Broad Jumps
200m Run

L2:
80 Air Squats
800m Run
40 Pistols
400m Run
40 Up Downs
20 Broad Jumps
200m Run

L1:
60 Air Squats
800m Run
60 Walking Lunges
400m Run
40 Up Downs
20 Broad Jumps
200m Run

Strength:
Deadlift
4x2 @ 90%
L2:
Deadlift
5x3 @ 81%
L1:
Deadlift
5x5 @ 77%

WOD:
L3:
EVERY 5:00 x 3 SETS
20 KB Swings (70/53)
5 Wall walks
30/25 Cal Bike
*Rest remaining time before next set

L2:
EVERY 5:00 x 3 SETS
20 KB Swings (53/35)
3 Wall walks
25/20 Cal Bike
*Rest remaining time before next set

L!:
EVERY 5:00 x 3 SETS
20 Russian KB Swings (35/26)
:60 Plank hold
20/15 Cal Bike
*Rest remaining time before next set