NBD Warmup: 

Strength: 

Thrusters: 5-4-3-2-1

Strict Pullups-5-5-5-5-5

Workout: 

10 Thrusters

20 Pullups

30 KB Swings

40 Burpees

30 KB Swings

20 Pullups

10 Thrusters

Courtesy of SCF

Strength:
Power Snatches..build to a heavy 3

Workout:
60 Air Squats
50 Hang Power Snatch
40 Situps
30 Burpees

Rest

Run 400m

Strength/Skill:
Bench Press: Build to Workout Weight
Double Unders

Workout:
12 Minute AMRAP
Minute One: Bench Press (5 Reps)
Minute Two: Box Jumps (5 Reps)

-Rest 3 Minutes-

12 Minute AMRAP
Minute One: Power Cleans: (5 Reps)
Minute Two: Double Unders (will pick an unbroken number for each person)

Courtesy of SCF

Strength:
Front Squat 12-12-12-12
Weighted or Strict Pullups: 5-5-5-5

Workout:
10-8-6-4-2
Front Rack Lunges
20-16-12-8-4
Pullups

14.4
14 Minute AMRAP
60 Calories Row
50 Toes to Bar
40 Wall Balls
30 Power Cleans
20 Muscle Ups

Rest Day

Strength:
Hang Power Cleans: 6,6,3,3
Box Jumps: 6, 6, 3, 3

Workout:
5 Minute AMRAP
5 Hang Cleans
5 Box Jumps
-
3 Minute Rest
-
5 Minute AMRAP
5 Toes to Bar
5 Burpees

Courtesy of SCF

Strength:
Shoulder Press 10-10-6-6
Ring Rows-5-5-3-3

Workout:
6 Rounds
12 Push Press
10 Air Squats
8 CTB Pullups
100m Run

Strength:
Deadlift: 5-4-3-2-1

Skill:
Ring Dips
Hand Stand Holds

Workout:
5 Rounds
10 Deadlifts
40 Double Unders

Courtesy of SCF

14.3

8 Minute AMRAP
10 Deadlifts 135/95
15 Box Jumps 24/20
15 Deadlifts 185/135
15 Box Jumps
20 Deadlifts 225/155
15 Box Jumps
25 Deadlifts 275/185
15 Box Jumps
30 Deadlifts 315/205
15 Box Jumps
35 Deadlifts 365/225

Warmup:
Row or Run
Foam Roll
Hamstring Stretch
30 Burpees
30 Jumping Squats

Workout:
"Interval DT"
5 Rounds
12 Deadlift
9 Hang Power Cleans
6 Shoulder to Overhead

rest 60 seconds between rounds

Happy Birthday Mirage!!!

Warmup:
400m Run
2 Rounds
10 Pushups
10 Ring Rows
10 Air Squats
10 Good Mornings
10 Pass Throughs
10 Back Extensions

Strength:
Overhead Squat 5-5-5

Workout:
"Miss Mirage"
5 Rounds
11 Double Undres
11 Situps
11 Lunges
11 Pullups
400m Run

Happy Birthday MR. T !!!

Warmup: 

3 Rounds

10 Pushups

10 Air Squats

10 Lunges

10 Supermans

1k Row

Strength: 

Shoulder Press 5-5-5

Workout: 

"Mr. T"

10 Minute AMRAP

11 Wall Balls

11 Situps 

11 Air Squats

11 Stepups

11 DB/BB/KB Push Presses

Open Gym