Strength:
Deadlift 10-10-10

Then choose a weakness and work on it

WOD:
1 mile run for time

"Fight Gone Bad"

3 Rounds

Wall Balls
Sdhp
Box Jump
Push Press
Row

In this workout you move stay at each station for one minute then rotate until you have completed 5 minutes/or all 5 stations. You get a one minute break and then you repeat again for a total of three rounds. Keep track of all of your reps.

Strength: 

Back Squat 10-10-10

WOD: 

3 Rounds

40 Double Unders (x3 Singles)

20 KB Swings

Rest.....Approx 8 minutes

3 Rounds

40 Double Unders (x3 Singles)

20 Pullups

Strength:
Snatch 3-3-3-3-3

WOD:
15 Rounds
10 Situps
10 Overhead Lunges

Strength:
Overhead Squat 3-3-3

WOD:
Helen
3 Rounds
400m Run
21 KB Swings
12 Pullups

Rest Day!!!

Skill:
Ring Pushups
and Ring Dips

Work on Mobility!!!

WOD:
150 Wall Balls for time

Rest....
Then ME jump rope singles in 5 minutes
Every time you break it's a 5 burpee penalty

Strength:
Back Squat: 5-5-5

WOD:
10-9-8-7-6-5-4-3-2-1
Front Squat
Push Press
Situps

Strength:
Deadlift
2-2-2


WOD:
21-15-9
Deadlifts
Ball Slams
Box Jumps

Strength:
Bench Press 5-5-5-5-5

Skill:
Work on handstand holds in between bench press

WOD:
20 Minute AMRAP
200m Weighted Run w/ ball or sandbag
7 Deadlifts
7 Pullups

Rest Day!!!

Strength:
Power Clean
5-5-5-5-5

WOD:
You choose one of the three:

3x1000m Row: Rest for as long as the round took you
30 Burpee penalty for any round that deviates +/- 10 seconds

4x800m Run: Rest for as long as the round took you
25 Burpee penalty for any round that deviates +/- 10 seconds

150 Burpees for time

The burpee penalty (if necessary) is to be completed after the workout is completed

Skill Work: 

Shoot Throughs

Work on plank holds in between 

WOD: 

20 Hang Squat Snatches

50 Double Unders

20 Thrusters

50 Double Unders

20 T2B

50 Double Unders

20 Situps

50 Double Unders

20 Overhead Squats

50 Double Unders

20 Pullups

20 Minute Time Limit

Strength:
Front Squat 5-5-5-5-5

WOD:
100m Farmer Carry
40 Pushups
40 Box Jumps
100m Farmer Carry
30 Pushups
30 Box Jumps
100m Farmer Carry
20 Pushups
20 Box Jumps