W.O.D.

Warm Up - 4 Rounds
                    10 Ring Push Ups
                    10 Ring Dips

W.O.D. - Clean and Jerk
                1-1-1-1-1-1-1

W.O.D. - 5 Rounds, 1 minute each, 30 seconds rest between rounds
                Over Head Squat (1/2 body weight
                Double Unders

W.O.D. - 10-9-8-7-6-5-4-3-2-1
                 Med Ball Cleans
                 Sumo Dead Lift High Pull (95/65)
                 Butterfly Sit Ups

W.O.D. 

For time:
225 pound Deadlift, 15 reps
25 Pull-ups
225 pound Deadift, 12 reps
20 Pull-ups
225 pound Deadlift, 9 reps
15 Pull-ups
225 pound Deadlift, 6 reps
10 Pull-ups
225 pound Deadlift, 3 reps
5 Pull-ups

Warm Up - 4 rounds of
                     8 Clapping Push Ups
                     8 Squat Jumps 

W.O.D. - "AMRAP" 
                As many rounds as possible in 20 minutes of:
                15 Dead Lifts
                10 Hang Power Cleans
                 5  Thrusters

Warm Up - 3 rounds of 
                    12 Walking lunges
                    12 Squats
                    12 Push Ups

W.O.D. - 3 Rounds for time of
                10 Clean and Jerk (135/95)
                30 Sit Ups

Warm Up - Planks 3 x 1:00
                     200 M Run between each

W.O.D. - 21-15-9
               Front Squats (135/95)
               Push Ups
                    Knees to elbows
              

Warm Up - 30 Dumbell Power Cleans
                    
W.O.D. - "Are You A Swinger?"
                150 Kettlebell Swings for time (1.5/1.0)

Warm Up - 5 Rounds
                     As many turns unbroken
                     As many Air Squats as possible without stopping

W.O.D. - Over Head Squats
                4 - 4 - 4 - 4
                Each set followed by as many pull ups as possible
                    

Warm Up - 3 rounds 
                     10 Turkish Get-up
                      1  Monkey Bars, down and back

W.O.D. - 5 Rounds for time of:
                5 DeadLifts (275/185)
                10 Burpees