Strength
Push Press
Complete the following Push Press Reps
3 reps @ 80%
2 reps @ 85%
2 reps @ 85%
1 rep @ 90%
1 rep @ 90%
1 rep @ 95%
1 rep @ 95%

Metcon
3 rounds for time
75 Double Unders
25 Wallball Shots (20/14)
15 Pull Ups (Rx+5BMU)

Strength
6 sets of 3 Overhead Squats
Build across all 6 sets.

Metcon
Amrap for 12 minutes
3 Power Snatch (135/85)
6 TTB
9 Back Squats (135/85)
18 Double Unders

Metcon
1000m Row for time

Metcon
Amrap for 24 minutes
Heavy Sled Push Down & Back the length of Turf
(Men: 4-45lb plates, Women: 2-45lb plates + 1-25lb plate)
100 Hand Release Push Ups
Heavy Sled Push Down & Back the length of Turf
100 Ski Cals
 
Partners rotate on the sled as often as needed

Strength
Squat Clean
Emom 2 Squats for 8 minutes (8 sets)
Increase weight every two sets

Metcon
5 rounds for time
5 Shuttle Runs
7 Single Arm Devil Press (R) (50/35)
25ft Single Arm DB OH Walking Lunge
7 Single Arm Devil Press (L)
25ft Single Arm DB OH Walking Lunge
25 Sit Ups (Rx+15 GHD Sit Ups)

Strength
6 sets of 2 Push Press
85% of your max Push Press
Same weight across all sets

Metcon
5 rounds for time
50 Double Unders
10 Deadlifts (155/105)
7 Hang Power Cleans
4 Push Jerks
2 RMU or 2 BMU (Scale to 4 c2b pu)
 
15 minute Cap

2 Squat Cleans + Jerk
8 sets of 2 Squat Cleans + 1 Jerk
Increase weight every 2 sets.
 
Push or Split Jerk

Metcon
10 rounds for time
6 Hang Power Cleans (95/65)
6 Push Press
12 Air Squats
 
15 minute Time Cap

Overhead Squat
8 sets of 3 Overhead Squats
Increase every 2 sets
 
Keep it light if it's been awhile or youre new to OHS

Metcon
5 rounds for time
4 Shuttle Runs
8 Toes to Bar
8 Power Cleans (135/95, Rx+155/105)

Lets Row
4 rounds for Max Distance
2:30 minlute Row
1:30 Rest

Partner WOD
2 rounds for total reps
3 minutes of Wallball Shots
3 minutes of Burpees
3 minutes of Sit Ups
 
No rest between rounds

Snatch
8 Sets of 2 Snatches
Increase weight every 2 sets
 
Preferably Squat Snatch but Power is acceptable if you can't Overhead Squat

Metcon
For time
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings
3-3-3-3-3
Wall Walks

Partner WOD
Amrap for 24 minutes
60/50 Cals
40 Pull Ups
60 Hand Release Push Ups
80 Air Squats
 
Rd 1: Row
Rd 2 : Ski
Rd 3: Row
Rd 4: Ski
etc..

5 minute Abs 1 minute of the following Ab movements
- Plank
- Side Plank
- Side Plank
- Hollow Rocks
- Sit Ups
 
No rest between movements