Strength
Every 2:00
back squats @ 35% x 4 sets  record each set of reps
as many reps in 7 seconds or 15 seconds
(longer time is for our endurance athletes)
 
Clean and jerk work
Every 2:00 for 8 sets
clean ( power or squat) + jerk x 1.1.1
set 1-3 @ 60-65%
set 4-6 @ 65-70%
set 7-8 @ 70-75%
 
 
Gymnastics Conditioning
work on pull ups or bar muscle ups

WOD
"Paper Ceilings"
For Time with a partner
1 round each of complex
30 cals row- split however
2 rounds each of complex
30 cals row
3 rounds each of complex
30 cals row
4 rounds each of complex
30 cals row
 
*complex = 9 deadlifts + 6 hang power cleans + 3 shoulder to overhead
RX 135/95. INT  115/75. SC  95/65

WOD
"Cut the Ropes"
Every 9:00 x 3 sets
24/20 cals bike
2 rope climbs
50 feet farmer carry walking lunges 50/35  35/25
15 HSPU or piked hspu
 

WOD
"Do It Anyway"
5 rounds for time
7 TTB
7 thrusters 95/65 75/55
7 abmat sit ups

WOD
"The Smallest House of the Block"
20:00 EMOM
min 1- row 15/12 cals
min 2- 5 pull ups + 5 power cleans 95/65 75/55
min 3- bike 10/8 cals
min 4- 5 power snatch 95/65 75/55 + 3 BMU or C2B pull ups
min 5- rest

WOD
 "Pound the Stone"
12:00 AMRAP 
15/12 cals on machine of choice
16 single arm S2OH (8/s)
10 DB box step ups 24/20"
2 wall walks
 

WOD
"Before You Start"
15:00 EMOM
min 1- bike max cals for 45 seconds
min 2- 1-2 reps snatch @80% of where you ended today in strength
min 3- rest