MS WOD
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

S WOD
PUSH PRESS 3 X 3 WITH THE SAME WEIGHT, TRY TO INCREASE FROM LAST WEEK.

WOD
1000 M ROW
100 DOUBLE UNDERS
75 SIT UPS
50 KBS 55/35

Strict Deficit (2″) Handstand Push-ups
In 3 Minutes
Max sets of 3
Rest 3:00
In 3 Minutes
Max sets of 2
Rest 3:00
In 2 Minutes
Max singles

For Time
1 mile Run
100 Chest-to-Bar Pull-Ups
200 Burpees
300 2-count Flutter Kicks
1 mile Run
Every 6 minutes perform:
9 Toes-to-Bars
11 Sit-Ups

Athlete may partition the pull-ups, burpees and flutter kicks as needed, in any order or mix of sets. After each 6 minutes athlete must complete the toes-to-bar and sit-ups, then resume where they left off. End with the second mile run.

Back squat 1 RM, then sets @ 80%, 70%,60% (choose reps)

WOD
4-6rds
10+10 KB/DB push press
10+10 OH/goblet lunge
400m run/ 200m walk

10 rounds, split as you wish, 10-20 reps/ set each.

2x5min AMRAP (3min rest)

a) 5 Thrusters 50/35kg
7 Bar over Burpees
9 Toes-to-bar

b) 5 Hang Clean & Jerk 50/35kg
7 High Box Jumps
30 Double Unders

AMRAP 18:
9 Power Cleans (70/50)
12 Strict Handstand Push-ups
9 Front Squats (70/50)
12 Strict Pull-ups

Ring dip or Box dip 3 RM (weighted), or 5x3 reps

For time
50-40-30-20-10 - Air squat
25-20-15-10 - Barbell row 50kg/35kg
5-4-3-2-1 - Wall climb (scale up with Strict HSPUs)
Timecap: 16min