100 double unders
50 knees to elbows
400 m run
80 squats
40 push ups
400 m run
60 kettlebell swings 53/35
30 handstand push ups
400 m run

1 power snatch
2 overhead squats
3 power cleans
4 front squats

This is one complex, touch and go, one bar,  you may drop the bar after the overhead squats to regrip only
Work to a heavy set of this complex in ten minutes

Then....
50 wall balls

1 power snatch
2 overhead squats
3 power cleans
4 front squats

This is one complex, touch and go, one bar,  you may drop the bar after the overhead squats to regrip only
Work to a heavy set of this complex in ten minutes

Then....
50 wall balls 20/15
400 m run
40 wall balls
400 m run
30 wall balls
400 m run
20 wall balls
400 m run
10 wall balls

1 power snatch
2 overhead squats
3 power cleans
4 front squats

This is one complex, touch and go, one bar,  you may drop the bar after the overhead squats to regrip only
Work to a heavy set of this complex in ten minutes

Then....
50 wall balls 20/15
400 m run
40 wall balls
400 m run
30 wall balls
400 m run
20 wall balls
400 m run
10 wall balls

AMRAP 15 minutes
10 toes to bar
10 hang cleans 95/65
10 kb walking lunges 53/35 (use whatever grip works for you here)

The gym will be open at 6am and 5 pm on Wednesday.  No 8-10 class.

10 Deadlifts 225/185
50 double unders
8 deadlifts
40 double unders
6 deadlifts
30 double unders
4 deadlifts
20 double unders
2 deadlifts
10 double unders

21-15-9
Calorie row
Thrusters 95/65

5 rounds

10 minute EMOM

Odd - 10 bench press (pick a moderate weight)
Even - 5 barbell bent over row (no kipping)

Then:

30 pullups
30 snatch 95/65
30 clean and jerk 95/65

1 round for time

Additional conditioning (Optional)

Row until 5000 meters

Row 1 minute max effort
Rest 1 minute
Row 45 seconds max effort
Rest 45 seconds
Row 30 seconds max effort
Rest 30 seconds

Partner Workout

Reps must be evenly split, only one partner works at a time, the other is "actively" resting.

100 calorie row (partner holds bottom of squat)
200 hand release push ups (partner holds hollow rock)
200 air squats (partner holds handstand position)
200 abmat sit ups (partner holds front leaning rest)

2 rounds

Front squat
5-3-3-2-2-1-1

7 clean and jerks 135/95
21 bar over burpees

4 rounds

10 thrusters 120/75
20 chest to bar pullups
40 Russian kettlebell swings 62/53

3 rounds for time

"'Dashing' Diane"
21-15-9
Deadlifts 185/135
Handstand push ups

Run or row 400 after each round

**If you are unable to perform the hspus, do shoulder taps or strict press--fairly heavy

 Take 15 minutes to work on your overhead squat

12 min AMRAP
6 pull ups
9 push ups
12 overhead squats 45/35

**if you are unable to perform the overhead squat with good form, do front rack squats at 95/65

15 bench presses 115/75
20 sec L-Hang
50m farmer carry 100/70
80 double unders

4 rounds for time

5-5-5
Push Press

Then:

30-25-20-15-10-5

KB Swings 53/35
Box jump overs 24/20
Ab Mat Sit-ups

12 minute AMRAP

2000 METER RUN/ROW
as many reps as possible with remaining time,
Deadlift 225/155

Then

3 rounds (not timed)

60 seconds chinese plank hold
12 reverse hypers

Back squat
5-3-3-2-2-1-1
Increase weight, shoot for a pr

Then

150 wall balls

Every 3 minutes perform 10 burpees

Partner WOD

80 Calorie row
60 Thrusters 95/65
40 Reverse lunge steps (front rack 95/65)
20 Toes to bar

2 rounds
Split the reps evenly

 4 rounds of
One minute of each movement with one minute rest between rounds
For max reps

Sumo deadlift high pulls 95/65
Push ups
Wall balls 20/15
Air squats

First:

Tabata hollow rocks 

Then:

20 minute AMRAP

7 burpees

14 box jumps 24/20

21 kettlebell swings 53/35

Strict pull ups 5X3
If this is difficult, use the lightest band possible.
If this is easy, add weight.

21-15-9
Ground to overhead 135/95
Ring dips
Perform 40 double unders after each round

Snatch work
Take 15 minutes and work on snatch.  Don't worry about a max lift, work on performing the lift well.

For time
4 rounds
10 deadlifts 135/95
200 m run
5 front squats (taken from the ground) 135/95
200 run