WOD:
EVERY 5:00 x 5 ROUNDS
L3:
12 Pull-Ups
21 Russian KB Swings (70/53)
400m Run

L2:
12 Jumping or Banded Pull-Ups
21 RKB Swings (53/35)
400m Run

L1:
12 Ring Rows
21 RKB Swings (35/26)
200m Run

Strength:
On a 20 Minute Clock:
10 Minutes to Find a Heavy Power Clean and Jerk,
then 5x2 @ 80%

WOD:
FOR TIME
L3:
100 Wallballs (20/14)
50 Deadlifts (225/155)

L2:
100 Wallballs (20/14)
50 Deadlifts (185/125)

L1:
80 Wallballs (14/10)
40 Deadlifts (135/95)

*Partition as needed

WOD:
EMOM x 20 MINUTES
L3:
MIN 1 - 15/12 Cal Bike
MIN 2 - 20 Sit-Ups
MIN 3 - 15 Slam Balls (50/25)
MIN 4 - REST

L2:
MIN 1 - 12/10 Cal Bike
MIN 2 - 15 Sit-Ups
MIN 3 - 12 Slam Balls (50/25)
MIN 4 - REST

L1:
MIN 1 - 10/8 Cal Bike
MIN 2 - 12 Sit-Ups
MIN 3 - 10 Slam Balls (25/10)
MIN 4 - REST

Strength:
L3: 5x MR Weighted Strict Pull-Ups
L2: 5x MR Strict Pull-Ups
L1: 5x Banded Strict Pull-Ups

WOD:
9-8-7
Power Snatch
Overhead Squats
20 Lateral Over the Bar Burpees
6-5-4
Power Snatch
Overhead Squats
20 Lateral Over the Bar Burpees
3-2-1
Power Snatch
Overhead Squats

L3: (95/65)
L2: (75/45)
L1: (55/33)

WOD:
L3:
In Teams of 2:
25 Thrusters (95/65)
50 Box Jumps (20/20)
75 Deadlifts (95/65)
1.5 Mile Run *as a team*
25 Thrusters (95/65)
50 Box Jumps (20/20)
75 Deadlifts (95/65)

L2:
In Teams of 2:
25 Thrusters (75/45)
50 Box Jumps (20/20)
75 Deadlifts (75/45)
1 Mile Run *as a team*
25 Thrusters (75/45)
50 Box Jumps (20/20)
75 Deadlifts (75/45)

L1:
In Teams of 2:
20 Thrusters (55/33)
40 Box Jumps (20/20)
50 Deadlifts (55/33)
800m Run *as a team*
20 Thrusters (55/33)
40 Box Jumps (20/20)
50 Deadlifts (55/33)

Strength:
Power Snatch:
20 minutes to find a heavy single,
then 4 x 2 @ 65%

WOD:
"TABATA"
8 SETS EACH, :20 ON/:10 OFF
L3:
Tabata 1 - Hand Release Push-Ups
Tabata 2 - Sit-Ups
Tabata 3 - Russian KB Swings (70/53)
-Rest 1:00 b/t Tabatas-

L2:
Tabata 1 - Push-Ups
Tabata 2 - Sit-Ups
Tabata 3 - Russian KB Swings (53/35)
-Rest 1:00 b/t Tabatas-

L1:
Tabata 1 - Kneeling Push-Ups
Tabata 2 - Sit-Ups
Tabata 3 - Russian KB Swings (35/26)
-Rest 1:00 b/t Tabatas-

WOD:
L3:
800m Run
1500/1250m Row
200 Double Unders
1500/1250m Row
800m Run

L2:

800m Run
1500/1250m Row
100 Double Unders
1500/1250m Row
800m Run

L1:
800m Run
1500/1250m Row
200 Single Unders
1500/1250m Row
800m Run

Strength:
Deadlift
5-5-5-5

WOD:
L3:
AMRAP x 10
5 Sumo Deadlift High Pulls (95/65)
6 Toes to Bar
7 Box Jump Overs (24/20)

L2:
AMRAP x 10
5 Sumo Deadlift High Pulls (75/45)
6 Knees to Elbows
7 Box Jump Overs (20/20)

L1:
AMRAP x 10
5 Sumo Deadlift High Pulls (55/33)
6 Candlesticks
7 Box Jump Overs (20/20)

WOD:
L3:
AMRAP 25:
6x Pull-ups
8x Push-press (135/95)
24x Double Unders
*Every 5 minutes run 400m
(5, 10, 15, & 20 minutes)

L2:
AMRAP 25:
6x Pull-ups
8x Push-press (115/80)
12x Double Unders
*Every 5 minutes run 400m
(5, 10, 15, & 20 minutes)

L1:
AMRAP 25:
6x Ring Rows
8x Push-press (95/65)
24x Single Unders
*Every 5 minutes run 400m
(5, 10, 15, & 20 minutes)

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

WOD:
EVERY :30 x 15 MINUTES
L3:
2 Power Clean (185/135)

L2:
2 Power Clean (155/105)

L1:
2 Power Clean (115/75)