30
:SKILL:
muscle ups,progression
:WOD:
2min row
1 min rest
2 min bfburpees
1 min rest
2 min air squats
1 min rest
2 min push press(25-75)
1 min rest
2 min wb shots

:SKILL:
handstand push ups
:WOD:
AMRAP in 20min
Run 400m
Max Hanstand Push-ups

:SWOD:
deadlift 3x5
(40,50,60%)
:WOD:
"FRAN"
21-15-9
Thrusters
Pull ups

:SWOD:
Back Squat 3x5
(40,50,60%)
:WOD:
Death by Clean & Jerk (65-135)
compare to 11/3/11

:SWOD:
shldr press 3x5
(40.50,60%)
:WOD:
3 rounds
400m run
30 lunges
30 box jumps
*compare to 2/10/12*

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

:SKILL:
snatch power and/or squat
:WOD:
10 min amrap
1 rope climb
5 DL(75-225)
20 double unders

21
:SWOD:
back squat 5-3-1
(75,85,95%)
 :WOD:
4 rounds
5 hpc
20 yd bearcrawl
10 push ups
20 yd bearcrawl

:SWOD:
Shoulder Press 5-3-1
(75,85,95%)
:WOD:
Run 800m
30 Dips(Ring scale up)
200m Broad Jumps(3 Burpees every 15 Jumps)

:SWOD:
deadlift 5-3-1
(75,85,95%) 
 :WOD:
50 burpees
200m run
50 wall ball shots
200m run
50 lunges
200m run
50 kb swings

:Skill:
3 sled sprints
Max cannonball pullups/hold

:WOD:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls 
90 Double-unders
30 Muscle-ups

:SKILL:
muscle up, progression
:WOD:
AMRAP in 12min
6 Dumbell Thrusters (25/35KB/45)
5 Pull-ups
compare to 2/10/11

:SWOD:
shldr press 3x3
(70,80,90%)
:WOD:
50-40-30-20-10
Push ups
KB swings

:SWOD:
Deadlift 3x3
(70,80,90%)
:WOD:
AMRAP in 15min
1 Rope Climb
5 Push Press(45/65)
10 Pistols
compare to 1/18/11

:SWOD:
back squat 3x3
(70,80,90%)

:WOD:
"Michael"
3 rounds
800 m run
50 superman
50 abmat situps

:SKILL:
Snatch
(power or squat)

:WOD:
Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

:SKILL:
hspu, or progression
:WOD:
Row 3 K

:SWOD:
deadlift 3x5
(65,75,85%)
:WOD:
"Rahoi"
12 min amrap
12 box jumps
6 thrusters(15-95)
6 bf burpees

:SWOD:
back squat 3x5
(65,75,85%)
:WOD:
5 rounds for time of:
20 KB Swings(15-53)
Bear Crawl 50 ft.
20 Pull-ups
Bear Crawl backwards 50ft

:SWOD:
Shoulder press
5-5-5
​(65,75,85%)

:WOD:
8 rounds
10 burpees
15 jumping alternating lunges
20 double unders/tuck jumps
25 yd shuttle

:Skill:
"Baseline"
Or
10 rope climbs

:WOD:
Workout 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

:Skill:
"Baseline"
500 m row
40 squats
30 situps
20 push ups
10 pull up
:WOD:
AMRAP in 12min
3 Wall Walks
7 Deadlifts(75-185)
10 Toes to Bar