crossfitdv.com

WOD
10 rounds
200m row
10 burpees
10 wall balls
10 pull ups

skill
Thrusters
(L1) 15,12,9,6,3
Increase weight every set

(L2) find your 3 rep max

WOD
12 min AMRAP
30 front squats (55/75)
20 pull ups
10 burpees

WOD
5 rounds
3 min AMRAP
3 Power Cleans (95/135)
6 push ups
9 Squats

1 min rest

Skill
Back squats
3,3,3,3,3

Dead lifts
3,3,3,3,3

WOD
21-15-9
Box jumps (26/30)
Wall balls (14/20)

WOD
Push Jerk
5,5,5,5,5
Push Press
3,3,3,3,3
Press
1,1,1,1,1

then

21-15-9
toes to bar
deficit push ups

WOD
50 box jumps
50 pull ups
50 kettle bell swings
50 jumping lunges
50 Knees to Elbows (sub 150 sit ups)
50 Push Press (30/45 dumb bells)
50 Supermans
50 Wall Balls
50 Burpess
50 Double Unders

Skill
Bench Press
(L1)
12,12,12,12

(L2)
3 rep max

WOD
7 min AMRAP
7 wall balls
7 burppes