SWOD: front squat

EMOM for 8 min.

1-3 3@60%

4-6 3@70%

7-9@75%

WOD: “Randy”

5 min. break

“Annie”

Accesory:

3X10 barbell bent over row

SWOD:
5×2 snatch balance (skill warm up, not heavy )
2 Squats snatches + 1 ohs
1@60,2@65,1@70,2@75,3×1@70
WOD:
250 row
20 kb snatches
20 wall balls
4 rds
1 min beak between rounds
(UB or 7 burpee penalty)

HERO WOD: “Glen”
30 clean and jerks 135/95
1 mile run
10 rope climbs
1 mile run
100 burpees
(Beginners in Teams of 3 )

SWOD:
power snatch+squat snatch+ohs
EMOM
1-3@60%
4-5@70%
6-8@60%
9-10@70%
WOD:
20 minute AMRAP
15 wall balls 20/14
60 du
15 burpee box jumps 24/20

SWOD:
1 high hang squat snatch+1 hang squat snatch+1 squat snatch
10X1 complex (w0rk up to 70%)
WOD:
150 wall balls 20/14
EMOM 3 deadlifts 185/125
Accessory:
20 single arm dumbbell presses 10/10
30 sit ups
40 weightless hip thrusts 
2 rounds 

WOD: Teams of 3
200m run
21 deadlifs 225,/135
200m run
15 deadlifts
200m run
9 deadlifts
(2 min break)
100 du
21 clean 185/125
100 du
15 clean
100 du
9 clean
(2 min. break)
21 burpees
21 thruster 135/95
15 burpees 
15 thursters 
9 burpees
9 thrusters
Only one athlete working. 
Barbell on deadlift hold while running, du, or burpees. 
Team can split work any way.

SWOD:
split jerk 3@60%, 3@65%, 3@70%,3@75%, 3@80%
front squats for 9 minutes:
min. 1, 4,7 =6@60%
min. 2, 5,8 =5@70%
min. 3,6,9 =3@80%
WOD:
15/12 calorie bike
20 wall balls 20/14
20 alternating dumbbell snatches 50/35
3 rounds