WOD Strength: Strict Press 2 reps x 10 sets Metcon: 21 min emom 1) row for cals 15/12 2) 7 power cleans 155/105 3) 30 DUs Core: 5 mins 20 sec L-Sit hold / 40 sec rest

WOD 16.1 20 min amrap 25 ft walking lunge 8 burpees 25 ft walking lunge 8 pullups

WOD Skill: 10 mins to work on OH walking lunges and C2B pullups Strength: 10 mins to work to a 3 rep max back squat Metcon: 10 min EMOM 3 T7G power snatch, moderate weight Core: 2 rnds 1 min front plank 30 sec rest 30 sec right side plank 30 sec rest 30 sec left side plank 30 sec rest

WOD Conditioning: 3 Rnds 2 mins DUs 1 min rest Strength: Dips: 5 sets, 10 reps, 1 min rest between sets Metcon: 21-15-9 deadlifts 275/185 500 m row after each set

WOD Strength: Push Press 6 reps every 2 mins x 5 sets Metcon: 15 min amrap 10 pullups 10 pushups 20 walking lunges Hollow rocks/holds 5 mins 30 secs on/ 30 secs off

WOD 4 sets of: 30 seconds T2B 30 seconds rest 30 seconds push press 95/65 30 secs rest 30 secs fronts squats 95/65 30 secs rest 3 mins rest 3 sets of: 60 secs kb swings 70/55 60 secs rest 60 secs no jump burpees 60 secs rest 3 mins rest 2 sets of: 90 secs DUs 90 secs rest 90 secsrow for cals 90 secs rest

WOD Strength: power cleans adding weight each set, 3 power cleans every 2 mins x 5 sets Metcon: 15 min AMRAP 5 power cleans 135/95 10 box jumps 24/20 15 wall balls 20/14

WOD "Aphrodite" with a running clock, every 3 minutes until you fail to complete the work required within the section "Immortal" [0-3] complete 2 rounds 6 front squats 135/75 3 MU [3-6] complete 2 rounds 8 front squats 4 MU [6-9] complete 2 rounds 10 front squats 5 MU and so on until you fail to get in all the reps within the 3 min section "Demigod" RX same timing and rep scheme - loading and movement change complete 2 rounds 6 front squats 115/65 3 C2B pullups "Mortal" SC sa

WOD "CrossFit Total" 1RM back squat 1RM Shoulder Press 1RM Deadlift

WOD 5 rounds 1000 m row 15 pullups 15 thrusters 75/55 15 burpees