Monday 7/9 -  Trifecta 
Strength:
Front Squat
5 x 65%
5 x 75%
5+ x 85%

WOD:
3 min AMRAP

Monday 7/2 - Criminal 
Oly:
Three Position Snatch
Build to a HEAVY Single
Mid Thigh
Below Knee
Floor

WOD:

Monday 6/25 - Tommy V
Strength
Back Squat
5 reps@65%
5 reps@75%
Max reps@85%

WOD
Partner Tommy V

Monday 6/18 - Sweet n Spicy
WOD:
Every 5 minutes for 5 rounds
500m Row/400m Run/1k Bike
1 Round of DT
(12 DL - 9HPC - 6 S2OH)

*May climb in weight each round,

Monday 6/11 - Decaf
Strength:
Strict Press
20 min to find 1RM

WOD:
For Time
30-20-10
KB Swings 53/35
Burpees

WOD
Teams of 2 to 3
21 min AMRAP
21 Tire Flips
2 x 100m Sprints
21 DB Bench Press
2 x 100m Sprint
21 DBall Ground to Over Shoulder AHAP
2 x 100m Sprint

Oly:
Every 2 minutes for 7 rounds
7 to 10 HSPU (Scale 7 to 10 Push Ups)
2 Snatches (climbing) *May be power or squat. Work your weakness. Start around 60%
*Both movements in the same 2 minute interval

WOD:

Strength:
Back Squat (off 90% + 5llbs)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD:
AAB Calories
6 rounds of
:20 Sprint
2:40 Rest

Strength:
Bench Press (off 90% + 5llbs)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD:
In 12 minutes complete
1000m row
In remaining time
AMRAP

Strength:
Deadlift (off 90% + 5llbs)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD:
3 Rounds For Time – 20 min cap (including rest)
100m Run

30 Double Unders