Strength:  Back Squat
5/40-50%, 3/60-70%, 1/80-90%, 1/105-110% (PR)

WOD:  For time - (10 min cap)
21-15-9
Overhead Squats 95/65 (Rx) - 135/95 (Rx+)
Perfectly Vertical KB Swings 53/35 (Rx) - 70/53 (Rx+)
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Oly Lift:  For those that have more than an hour, if you have time...do this before the WOD

Full Snatch 3x3 @ 70%, 2x2 @ 80%

Snatch High Pull 4x3 @ 100%

Skill:  3 x 25-50 Unbroken DU's

Team workout...going to treat this like a mini competition.  if we like it...might use the same type of format for an "in house" competition in the near future.
 
Class times at 8 and 9 AM
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Teams of 3 or 4


Start 00:00

8 Mins to achieve 1 Rep Ground 2 Overhead - (1 Barbell)

Stop 08:00

1 min transition time

Start 09:00

Max Calorie Row in 5 Mins - ( 1 Rower per person)

Stop 14:00

1 min transition time

Start 15:00

6 Min AMRAP - In Line Fashion - once Partner #1 clears the movement Partner #2 follows and so on...

3 Front Squats 135/95

3 Kettlebell Burpees over Box 53/35 - 24/20*
*You drop for the burpee...and upon getting up...pick up your KB and get over the box.  Might end up using dumbbells instead.

Stop 21:00

1 min transition time

Start 22:00

6 Min AMRAP - In Line Fashion - once Partner #1 clears the movement Partner #2 follows and so on...

3 Shoulder 2 Overhead 135/95

3 Kettlebell Burpees over Box 53/35 - 24/20

Stop 28:00

Directly into

Start 28:00

2 Min AMRAP - All Partners go at one time

Burpees**
Aren't y'all excited...I know how much y'all love burpees

Stop 30:00

Score =

Total Weight

Total Calories

Total Reps

Skill Work 15 Mins

Handstand Holds or Walks

WOD:  For time

30 Hand Release Push Ups (Rx) - 30 Handstand Push Ups (Rx+)
40 Pull Ups (Rx) - 40 Chest 2 Bar Pull Ups (Rx+)
50 Vertical Kettlebell Swings 53/35 (Rx) - 70/53 (Rx+)
60 Sit Ups (Rx) - 60 Med Ball Sit Ups 14/10 (Rx+)
70 Burpees (Rx) and (Rx+)

Skill Work 15 Mins

One Leg Squats or Pistols


WOD:

Row 1000 Meters
21 Shoulder Press 95/65 (Rx) - 135/95 (Rx+)
Row 1000 Meters
21 Push Press 95/65 (Rx) - 135/95 (Rx+)
Row 1000 Meters
21 Push Jerk 95/65 (Rx) - 135/95 (Rx+)
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I've posted this rowing video before...please watch it again...you'll hear things I point out technique wise with a number of you.

Skill Work - 15 Mins

Triple Unders or Double Under practice

WOD - For time:

10 Power Snatch 95/65 (Rx) 135/95 (Rx+)
50 Double Unders
8 Power Snatch
40 Double Unders
6 Power Snatch
30 Double Unders
4 Power Snatch
20 Double Unders
2 Power Snatch
10 Double Unders 

Class/heat times tomorrow at 9 and 10 AM

“Murph”

For time:

Run 1 Mile
Then*
100 Pull Ups
200 Push Ups
300 Air Squats
Then
Run 1 Mile

*Exercises can be partitioned anyway you see fit. 
Some of you may choose to cut everything in half. 
For those that have never attempted "Murph" before, to give you an idea...40 minutes is a pretty decent time...without wearing a weight vest. Newer athletes we'll likely scale you even less than half. 

Strength:  Deadlift 5/65, 5/70, 5/75, 5/80, 5+/85%

WOD:  3 Rounds for time

400 Meter Run

15 Wall Ball 20/14
9 Deadlifts 225/155
6 Burpee Box Jump Overs 24/20

Accessory/Extra Credit

400 Meter Sled Pull 90/50

Strength -  Shoulder Press 1 x 20 reps

WOD #1:  3 Rounds of

1 Min Max
Hand Release Push Ups (Rx) - Handstand Push Ups (Rx+)

1 min Rest

2 Min AMRAP of

5 Power Cleans 135/95 (Rx) - 155/105 (Rx+)
10 Bar Facing Burpees

1 min Rest
----------------
5 Min Reset time before WOD #2

WOD #2

For time: (10 Min Cap)

"Annie":  50-40-30-20-10

Double Unders
Ab Mat Sit Ups

Accessory:  5 Rounds (NFT)

3 L Sit Pull Ups
3 L Sit Dips

Strength:  Bench Press 5/65, 5/70, 5/75, 5/80, 5+/85%

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WOD:   "Randy"

For time:
75 Power Snatch 75/45

Accessory

Strict Pull Ups in Hollow Position 3 x Max Reps