:SKILL:
none
:WOD:
"Filthy 50"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Superman
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

:SWOD:
front squat 3x5
(40.50,60%)
:WOD:
5 rounds of:
30 box jumps (16-20)
15 Handstand push ups

:SWOD:
power clean 3x5
(40.50,60%)
:WOD:
Run 800m
30 Snatches(you pick weight and you pick squat or power)
Run 800m

:SWOD:
power clean 3x5
(40.50,60%)
:WOD:
"Grace"
30 clean and jerks (65-135)

:SKILL:
handstand push ups
:WOD:
3 rounds for time:
100m Waiters Walk(15-53)
40 Sit-ups
100m Waiters Walk(15-53)
40 Good Mornings

:WOD:
"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

20
:SWOD:
push press 5-3-1
(75,85,95%)
: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

*score is total reps and calories*

:SWOD:
Power Clean 5-3-1
(75,85,95%)
:WOD:
Row 500m
20 Lateral Jumps
20 Clean&Jerk (45-135)
20 Over and Back Jumps
20 Dips
20m Broad Jumps
Run 400m

:SWOD:
front squat 5-3-1
(75,85,95%)
:WOD:
21-15-9
Power Cleans
Thrusters
(15-115)

:SKILL:
skin the cats/inverted on rings
:WOD:
21-15-9
Alternating Lunges
Box Jumps(16-30)
KB Snatch(15-53)

:SKILL:
snatch
 :WOD:
4 rounds
400m run
25 air squats
25 sit ups

:SWOD:
power clean 3x3
(70,80,90%)
:WOD:
5 rounds
400m sprint
rest 2 minutes

:SWOD:
front squat 3x3
(70,80,90%)
:WOD:
For time:
15-12-9
Front Squats(65-185)
Bar Facing Burpees

:SWOD:
push press 3x3
(70,80,90%)
:WOD:
"Diane"
21-15-9
Deadlift(95-225)
Handstand push ups

:SKILL:
forward rolls
:WOD:
"Nancy"
5 rounds for time:
Run 400m
15 Overhead Squats (PVC-95)

:SKILL:
muscle ups
:WOD:
21-15-9 reps for time of:
Back squat(95-225)
Kettlebell swing(20-70)

:SWOD:
front squat 3x5
(65,75,85%)
:WOD:
3 min amrap
7 bar facing burpees
7 push press
max pull ups
1 min rest
7 pull ups
7 push press
max bar facing burpees
*score is max pull ups from first round + max bfb from second round

:SWOD:
Push Press 3x5
(65,75,85%)
:WOD:
AMRAP in 12min
25 Double Unders
10 Power Snatch(35-95)

:SWOD:
power clean  3x5
(65,75,85%)
:wod:
(*compare to 2/8/12*)
"Row 500m
30 Burpees
30 Pull-ups
30 Thrusters(15lb-95lb)
30 KTE
Run 400m"

:Skill:
"Baseline"
or
10 rope climb
:WOD:
Back Squat
1-1-1-1-1-1-1

Skill:
"Baseline"
500 m row
40 squats
30 situps
20 push ups
10 pull up
:wod:
Deadlift
1-1-1-1-1-1-1
Shoulder Press
1-1-1-1-1-1-1