Gym WODs

(18 minutes)
Five rounds:
8 Narrow grip bench press

Every other round:
10 DB Hang power cleans
:30/:30 Samson stretch
100 Single unders
7:00 AMRAP of:
10 Dumbbell hang power cleans
40 FT Dumbbell walking lunge
15 Sit ups
20 Box step ups

Rest 3:00

7:00 AMRAP of:
10 Dumbbell hang power cleans
40 FT Dumbbell walking lunge
15 Sit ups
20 Box step ups
Five rounds through:
2:00 Row, Jump rope, Bike
1:00 Bumper overhead carry
1:00 Animal walk (crab, bear, gorilla, lizard)
1:00 FLR
1:00 Bumper front carry

Extra Credit:
Three rounds:
10 Powell raises, L-arm
10 Powell raises, R-arm

Use a 2.5 LBS - 10 LBS plate.
(15 minutes)
Four rounds:
5-8 Dips
8 Kip swings
5 Pull ups
5 Dumbbell push press
Row 200m
Five rounds for time:
Row 300/250 \\ 200 Single unders
15 Dumbbell push press
10 Pull ups

Push presses are performed with 2 dumbbells at a weight that keeps your sets unbroken.
(10 minutes)
1 Power clean
2 Push press
1 Push jerk

Building up to working weight.
Every :90 x 12 rounds:
2 Power clean + Push jerk

Extra credit:
Three rounds:
30 Suitcase Deadlifts each side
10 Arm bar rotations each side
(20 minutes)

Front squat 3-3-3-3

Every other round:
:30 Handstand hold
5-10 Handstand kick ups
Run 200m
For time:
Run 800m
120 FT Handstand walk
60 Air squats
30 Hollow rocks

Run 500m
80 FT Handstand walk
40 Air squats
20 Hollow rocks

Run 400m
40 FT Handstand walk
20 Air squats
10 Hollow rocks

25 minute time cap.
900AM WOD Drills:
(10 minutes)
Build to working weight for the day.

10AM WOD Drills:
(3-5 minutes)
Find your partner.

Figure our working weights.
10 Rounds over 20 minutes:
2 Power snatches
2 Overhead squats

Extra credit:
(10 minutes)
Three rounds:
Powell raises, L-arm
Powell raises, R-arm

Then,

Three rounds:
10 Cross squats
10 Pallof's press, L-arm
10 Pallof's press, R-arm
30 minute AMRAP of:

100m Racked carry
80 FT Walking lunge
25 Push ups
25 Sit ups
80 FT Seal walk
25 Kettlebell swings
Run 200m

Rest 1:00
Half: Row :90, Half: Jump rope :90, Then switch.

2x Laps Racked Carry
2x Laps OH carry (single arm)

Bear crawl 40FT
Duck walk 40FT (lunge)

20 Plank shoulder touches
5 Bulletproof shoulders
Recovery WOD:
Three cycles through
2:00 Row
1:00 Bear crawl
1:00 Racked KB carry
1:00 Plank
2:00 Jump rope
1:00 Duck walk
1:00 Overhead KB carry (single)
1:00 Side plank (total)

Extra credit:
2:00 wall stretch each side
2:00 pigeon pose stretch each side

*:30 hanging from bar between each stretch