SWOD
Deadlift 1x5 at 65% 1RM
Deadlift 1x5 at 75% 1RM
Deadlift 1x5 at 85% 1RM

Rest as needed between sets.

WOD​
Complete as many rounds as possible in 12 mins of:
3 Snatches, 135/88 lbs
6 Clean & Jerks, 135/88 lbs
9 Chest-to-bar Pull-ups
​54 Double Unders

SWOD
Floor Press 3x5 Use the same weight for each set.

Rest as needed between sets.
Find a set of 5 that allows you to be fast and powerful. Will add 2.5-5# each week.

Chin Up (Strict)s 3x Max Rep Rest 3 mins between sets.

 
WOD
For time:
16 Toes-to-bars
21 Unbroken Wall Balls, 20/14 lbs, 10/9 ft
Run, 800 m
20 Kettlebell Swings, 53/35 lbs
15 Explosive Push Ups
Forward & Backward Shuttle Run, 100 yd
5 burpee penalty for each break in the wall balls; divide the shuttle run into 25 yard increments (one length of basketball court is about 25 yards.).
 

SWOD​
Overhead Squat 1x5 at 65% 1RM
Overhead Squat 1x5 at 75% 1RM
Overhead Squat 1x5 at 85% 1RM

Rest as needed between sets.

WOD​
7 rounds for time of:
7 Power Cleans, 95/65 lbs
7 Thrusters, 95/65 lbs
7 Burpee (Bar Facing)s

SWOD
​
Power Snatch 1x5 at 65% 1RM
Power Snatch 1x5 at 75% 1RM
Power Snatch 1x5 at 85% 1RM

Rest as needed between sets.

WOD

For time:
100 Double Unders
-- then --
4 rounds of:
One Arm Kettlebell Overhead Walk (Left), 53/35 lbs, 25 yd
One Arm Kettlebell Overhead Walk (Right), 53/35 lbs, 25 yd
Run, 400 m

SWOD

Back Squat : 5 @ 65%, 5 @ 75%, 5 @ 85%
Back Squat 1x5 at 65% 1RM
Back Squat 1x5 at 75% 1RM
Back Squat 1x5 at 85% 1RM

​Rest as needed between sets.

Strict Press : 5 @ 65%, 5 @ 75%, 5 @ 85%
Strict Press 1x5 at 65% 1RM
Strict Press 1x5 at 75% 1RM
Strict Press 1x5 at 85% 1RM

Rest as needed between sets.

WOD


"Tabata" - Kettlebell Goblet Squats and Russian Twists : 16 x 20 secs / 10 secs
Tabata Kettlebell Goblet Squat, 53/35 lbs
Tabata Russian Twist, 35/25 lbs

The Tabata interval is 20 secs of work followed by 10 secs of rest for 16 intervals. Tabata score is the total reps performed in all of the intervals.
Alternate movements; complete each movement 8x; use plate for russian twist.