WOD:
L3:
2km Row
Rest 2 Minutes
5 Minute Plank Hold
*Run 200m every time you break plank

L2:
2km Row
Rest 2 Minutes
4 Minute Plank Hold
*Run 200m every time you break plank

L1:
1.5km Row
Rest 2 Minutes
3 Minute Plank Hold*
*Run 200m every time you break plank

‘Murph’
For Time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)

WOD:
FOR TIME
8 ROUNDS
20 Plank Rotations
20 Air Squats
20 Sit Ups
200m Run
-Rest :30-

Strength:
L3:
Deadlift 4 x 2 @ 92%
L2: Deadlift 5 x 2 @ 90%
L1: Deadlift 5 x 3 @ 85%

WOD:
10 Rounds of Snatch Holleyman*
L3:
* 1 Round of Holleyman =
5 Wall Balls (20/14)
3 Handstand Push-Ups
1 Power Snatch (115/80)

L2:
* 1 Round of Holleyman =
5 Wall Balls (20/14)
3 Pike Push-Ups
1 Power Snatch (95/65)

L1:
* 1 Round of Holleyman =
5 Wall Balls (14/10)
3 Push-Ups
1 Power Snatch (75/45)

WOD:
L3:
84-60-36
Double Unders
42-30-18
Single DB Box Step-Ups
(24/20)(50/35)
21-15-9
Cal Row

L2:
84-60-36
Double Unders
42-30-18
Single DB Box Step-Ups
(24/20)(35/20)
21-15-9
Cal Row

L1:
84-60-36
Single Unders
42-30-18 Single DB Box Step-Ups
(20/20)(20/15)
21-15-9
Cal Row
Complete 84-42-21 and so on...
Hold DB Any Way Above Waist

Strength:
All Levels:
Strict Press 5 x 2 @ 85%

WOD:
EMOM 12:
Even Minutes: 12 Russian KB Swings
Odd Minutes: 12 Goblet Squats

L3: 70/53
L2: 53/35
L1: 35/26

4 SETS FOR MAX REPS ON A 4:00 RUNNING CLOCK...
L3:
30/24 Cal Bike
25 Sit-Ups
Max Slam Ball in Remaining Time
-Rest 1:00 b/t Sets-

L2:
25/20 Cal Bike
25 Sit-Ups
Max Slam Ball in Remaining Time
-Rest 1:00 b/t Sets-

L1:
20/15 Cal Bike
25 Sit-Ups
Max Slam Ball in Remaining Time
-Rest 1:00 b/t Sets-

Strength:
L3: Back Squat 4x2 @90%
L2: Back Squat 5 x 2 @ 87%
L1: Back Squat 5 x 3 @ 82%

WOD:
FOR TIME
L3:
800m Run Into...
4 ROUNDS 14 Lateral Burpees over the barbell
7 Hang Power Cleans (155/105)
Into...
800m Run

L2:
800m Run Into...
4 ROUNDS 14 Lateral Burpees over the barbell
7 Hang Power Cleans (125/85)
Into...
800m Run

L1:
400m Run Into...
4 ROUNDS 14 Lateral Up Downs over the barbell
7 Hang Power
Cleans (95/65)
Into...
400m Run

Strength:
L3:
Deadlift
4x3 @ 88%
L2:
Deadlift
5x3 @ 87%
L1:
Deadlift
5x3 @ 83%

WOD:
L3:
3 ROUNDS FOR TIME
500m Row
2 Deadlifts (225/155)
21 Box Jumps (24/20)

L2:
3 ROUNDS FOR TIME
500m Row
12 Deadlifts (185/135)
21 Box Jumps (24/20)

L1:
3 ROUNDS FOR TIME
400m Row
12 Deadlifts (135/95)
21 Box Step Ups (20/20)

WOD:
L3:
‘NICOLE’
AMRAP X 20
400m Run
Max Rep Pull-Ups

L2:
‘NICOLE’
AMRAP X 20
400m Run
Max Rep Self Assisted Pull Ups

L1:
‘NICOLE’
AMRAP X 20
400m Run
Max Rep Ring Row