Strength

Strict shoulder press. Warm up good with and empty bar.. slowly add weight to get to your first working set
5,5,5,5,5 As heavy as possible with no misses.

Wod
Row 1500
60 Kettlebell swing 55/3550 wall balls
40 toes to bar (or sit ups)
30 goblet squats with your kettlebell
20 burpees
10 tire flips

Strength-
Squat Clean and Jerk
Work to a heavy set of 3. You can drop the bar between reps. Reset in 5 seconds or less.

3,3,3,3,3 Increase weight each set

Wod
3 Rounds:
20 Thrusters 105/70lbs
20 Chest to Bar Pull Ups

Warm up
3 rounds
30 second bike
30 second rest
30 second pull up
30 second rest
30 seconds squats
30 seconds rest

Strength
Bench Press 4 sets of 10
max pull ups or ring rows between sets

Wod

5 Rounds For Time
9 power snatches 135/95
7 Hand stand push ups
10 pistols

Scaled version
9 Snatches (or ground to overhead)10 push ups
20 Air squats

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Strength-

4 sets of 10 back squats. Work up 60-65 percent then do all 4 sets at that weight

Wod

5 rounds for time

9 power cleans 135/95

10 burpees over the bar

30 double unders

Run 200

Sunday Funday! Teams of 2

Wod 1

3 minute row max cals, 3 minute bike max cals

3 minute break between. Half teams start on bike, half the teams on rowers. Random pick to see who starts where.

Wod 2

14 minute amrap- all the basic CrossFit  movements will be put into the hat of doom. Two will be drawn out. Wod will be

TBT reps of movement one

TBT reps of movement two

Run 200 as a team. Split reps however you want, but run together

Wod 3

One movement will be drawn out of the hat of doom.

Wod is 6 minutes of that movement. As many reps as possible. Split work however you want.