Wod

5x4 weighted dips - put a plate on your legs. Rest 60 sec between sets

Then 10 min AMRAP of:

3 wall walks - 12'

Run 200 m

10 Push presses - 45/65 lbs

Scale is: 6 handstands or press db to locked out and hold for 15 sec 6 times, pp 30 lbs

 WOD 

Three rounds for time of:

20 Double-unders
30 Sit-ups
20 Medicine ball cleans, 20 pound ball
10 Pull-ups

 5 45 lb presses

Scale is: virtuals, 8/14 lbs, dbl rr, 30 lbs

 WOD 

10 min hps, ps, snatch work

3 rounds for time of:

20 front squats

10 k2e's

10 lateral box jumps

Scale is: 15/8/8, Situps, lateral step ups

 WOD

10 min of snatch work from the hang & full

Then:

20 lateral hops over barbell

10 db lunges left arm

6 db snatches - alternate arm each rep

10 db lunges right arm

3 rounds for time

Scale is: 2 rounds

 WOD 

Four 3 minute rounds of:

 WOD 

8 min to set a 3 rep power snatch 

Then:

21-15-9

Pullups

Kb swing

Scale is: 15-12-8, ring rows

 WOD 

8 min of hang power snatch skill work

Then 4 rounds of:

3 hang power snatches

5 box jumps

Run 200 m

5 box jumps

3 hang power snatches

Scale is: push press, step ups, 100 m

 WOD 

'Let's get functional, functional'

2 rounds of red warm up then......?

Move the flagstone from the end of the parking lot to the entrance of the gym!

 WOD 

1x20 back squats

Then:

3x2 sets of pullups where the first two are dead hang strict then without stopping a max set of kipping pullups. Rest 1 minute between sets

And

3x200 m all out sprints. These are max efforts. Your speed and time should get worse with each set. Rest 1 minute between sets. 

Scale is: harder scale ring row unbroken set, 100 m sprints