:Skill:
Max height box jump

:wod:
21-15-9
Power snatch(45-75)
Knees to elbows

:SWOD:
Deadlift 3x5
(40,50,60%)
:WOD:
3 rounds for time of:
Run 400m carrying Med-Ball
10 Pull-ups(CTB or Weighted scale up for those who are able)
10 Handstand Push-ups

:SWOD:
back squat 3x5
(40,50,60%)

:WOD:
90 sec AMRAP
Hand Release Push Ups
(rest 2 min)
KBS you choose weight
(rest 2 min)
 Box Jumps  
 - you choose height
(rest 2 min)
 Rower cals

:SWOD:
Shoulder Press 3x5
(40.50,60%)
:WOD:
3 rounds for reps of:
1min of Burpees
Rest 30sec
1min of Sit-ups
Rest 30sec
1min of Supermans
Rest 30sec
1min of Squats
Rest 30sec

:Skill:
Free standing hand stands/
Handstand walks
:WOD:
3 Rounds
400 m run
20 box jumps
10 push press

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:Skill:
5 Rope Climbs
:WOD:
10-9-8-7-6-5-4-3-2-1 reps of
Pull ups
Box Jumps
Sit ups

:SWOD:
Back Squat 5-3-1
(75,85,95%)
:WOD:
"The Chief"
Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.

:SWOD:
shldr press 5-3-1
(75,85,95%)
:WOD:
10 min amrap
5 kb swings 
5 burpees
200 meter sprint

:SWOD:
Deadlift 5-3-1
(75,85,95%)
:WOD:
3 rounds for time of:
50 Double Unders
40 Sit-ups
30 Med-Ball Squat Cleans
20 Pull-ups
10 Handstand Push-ups

:Skill:
5 sled sprints
(75/125)
:WOD:
12 min AMRAP:
1 Power Snatch -
(65-135)
1 Muscle Up
2 Power Snatch - 135#/95#
2 Muscle Ups
3 PS
3 MU...

:Skill:
double unders
box jumps
:WOD:
On the minute
Complete
5 burpees then
max rep thrusters(45-95)
repeat until you reach 100 thrusters
*25 minute cut off*

:SWOD:
Shoulder Press 3x3
(70,80,90%)
:WOD:
30-20-10
Pull-ups
Power Snatch(45-95)
Bar Facing Burpees
compare to 1/26/12

:SWOD:
deadlift 3x3
(70,80,90%)
:WOD:
5 rounds
25 Push
press(45-75)
50 Double-unders

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:SWOD:
Back Squat 3x3
(70,80,90%)
:WOD:
5 rounds for time of:
5 Front Squats(65-205)
10 Handstand Push-ups

:Skill:
hspu, or progression
:WOD:
4 rounds
2 min amrap Rope Climbs
2 min rest

Skill:
squat snatch
10-8-6-4-2
:WOD:
"Death by pullups"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

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:SWOD:
Deadlift 1RM
then
Deadlift 3x5
(65,75,85%)
:WOD:(compare to 3-8-12)
Row 3 K

SWOD:
back squat 1rm
then
back squat 3x5
(65,75,85%)
:WOD:
"Nancy"
5 rounds for time of:
400 meter run
15 Overhead squats(PVC-95)

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:SWOD:
Shoulder Press 1rm
then
Shoulder Press 3x5
(65,75,85%)
:WOD:
Greenville Games WOD 1
3 rounds
25 kb swings
25 burpees

Skill:
"Baseline"
500 m row
40 squats
30 situps
20 push ups
10 pull up
Or
Practice muscle ups
And
Double unders

:wod:
Sumo Dead lift
1-1-1-1-1-1-1
Squat Clean
1-1-1-1-1-1-1
Push jerk
1-1-1-1-1-1-1

Skill:
"Baseline"
500 m row
40 squats
30 situps
20 push ups
10 pull up
:wod:
Sumo Dead lift
1-1-1-1-1-1-1
Squat Clean
1-1-1-1-1-1-1