Warmup:

Coach Led

Strength: 

Back Squat 5-5-5-Max-5-5-5

WOD: 

AMRAP 7 Minutes

7 Med Ball Cleans

7 Med Ball Deadlifts

7 Ball Slams

Warmup:
3 Rounds
10 Pushups
10 Pass Throughs
10 Lunges
10 Burpees
50 Jumping Jacks

Strength:
Close grip bench press 5-5-5-Max Reps
Complete 20 Wall balls between sets

EMOM- 3 Box Jumps
In the remaining time do as many toes to bar as possible....continue this cycle until you complete 100 toes to bar for time!

Warmup: 

Strength: 

Power Clean 2-2-2-2-2-2-2

WOD: 

10-9-8-7-6-5-4-3-2-1

Push Jerk

Front Squat

Courtesy of CrossFit Mayhem

1 Mile Run for time
Rest

"Cindy"
20 Minute AMRAP
5 Pullups
10 Pushups
15 Air Squats

OPEN GYM

Warmup:
Coach Led

Strength:
Power Snatch
work on a 4RM

WOD:
10-8-6-4-2
Squat Snatch
50-40-30-20-10
Double Unders

Warmup:
1k Row semi slowly
Then 2 Rounds
10 Air Squats
10 Lunges
10 Back Extensions

Skill:
15 Minutes of work on a skill of your choice

WOD:
50 TTB
50 Situps

Warmup:
2 Rounds
10 Pushups
10 Pass Throughs
10 Air Squats
10 Lunges
10 Box Jumps
Then....50 Double Unders

Strength:
Shoulder Press 5-5-3-Max-3-5-5

5 Rounds
400m Run
14 Back Squats
7 Pullups

Courtesy of CrossFit Mayhem 

Warmup:
3 Rounds
10 Ring Dips
10 Pass Throughs
10 Back Extensions
10 Bird Dogs
Run 200m

Strength:
Deadlift 5-5-3-Max Reps-3-5-5

WOD:
12 Minute AMRAP Ladder
1,1,...2,2,...3,3,....and so on
Strict Pushups
Air Squats

OPEN GYM

Warmup:
3 Rounds
10 Ring Rows
10 Pushups
10 Pass Throughs
10 Lunges
10 Air Squats

Skill:
Work on handstand holds or walks

WOD:
Lurong WOD #4
10 Minute Cap
50 Thrusters
50 Toes to Bar

Rest Day!!!

Warmup:
400m Run
Then....
2 Rounds
10 Back Extensions
10 Pass Throughs
10 Pullups
10 Air Squats
10 Pushups

Strength:
Front Squat 3-3-3-Max-3-3-3

WOD:
2 Rounds
1 Minute Work
1 Minute Rest

Push Press
Back Extensions
Double Unders
Burpees
KB Swings

Strength and WOD Courtesy of CrossFit Mayhem

Warmup:
Coach Led

Strength:
Clean and Jerk 1-1-1-1-1-1-1

WOD:
1 Mile Run for Time