Category: WOD

Skill/Strength: 
3 rounds (superset)
10 goblets squats
10 KBS
10 single led KB deadlifts (each leg)

WOD:
5 rounds

9 DB devil presses (30/20)
12 DB front rack lunges
15 DB push presses 

Skill/Strength: 3 rounds of 10 skull crushers, 10 ring push ups, and 10
 reverse sit-ups with barbell

WOD: 20 min AMRAP
9 burpees
18 back squats (135/95)
Run 200m

Skill/Strength: 3 round of 200m farmer carry and 5 tire flips

WOD: 15 min AMRAP
15 hang clean and jerks (95/65)
15 box jumps (24/20)
15 pull ups

Skill/Strength: If you have time AFTER the WOD pick a gymnastics
movement to work on!

WOD: "Jerry"
1 mile run
2000m row
1 mile run
*you may scale it down but EVERYONE is capable of completing this!

Skill/Strength: 3 rounds of 10 Curtis Ps and 10 GHD back extensions
Curtis P = 1 power clean+lunge right+lunge left+push press)

WOD: 
3 rounds
35 DUs
9 T2B
9 Thrusters (95/65)

3 rounds
35 DUs
9 T2B
9 Power Snatches

*should be aiming for sub 14 mins

Skill/Strength: Front Squats 3-3-3-3-3 all heavy weight and 10 GHD
sit ups between

WOD: 14 min AMRAP
10 deadlifts (135/95)
50 DUs

Skill/Strength: Hang Clean and Jerks 3-3-3-3-3 and10 banded face
 pulls between sets

WOD: "Mary"
20 min AMRAP
5 HSPU
10 pistols
15 pull-ups

Good scores:
Beginnner: 7-8 rounds
Intermediate: 9-12 rounds
Advanced: 13-16 rounds
Elite: 17 rounds

This should be mostly unbroken as movements are broken up into upper body pushing, lower body movement (pistols) and upper body pulling so major muscle fatigue isn't much of a factor.

Skill/Strength: 
Seated Presses
Set 1 - 15 reps
Set 2 - 12 reps with 3 secs down and 3 secs up
Set 3 - 10 HEAVY into max reps at lighter weight
Set 4 - 10 HEAVY into max reps at lighter weight

WOD: 3 rounds
Run 400m
16 burpees to plate (45/25)
16 OH plate lunges (45/25)

Skill/Strength: 
3 rounds
20 band/sissy squats
into...
12 backsquats with 6 seconds down and 6 seconds up
THIS SHOULD BURN!!!

WOD:
2 rounds
10 T2B
20 HRPUs
30 sit ups
40 air squats
500m row

Strength/Skill: 
3 rounds
10 DB push up push throughs
10 inverted pull ups
10 DB floor presses

WOD: 
21-15-9
Thrusters (95/65)
Russian KBS (53/35)
Rest 2 mins
21-15-9
Push Presses
Russian KBS