WOD:
5 rounds for time of:
10 Deadlifts (M=225/F=155#)
10 Pushups (hand release)
10 Toes to bar

SWOD:
Snatch – 40-50% x1×5-8
Snatch Pull – 90% x2×3

WOD:
9 minute AMRAP of:
3 Power Clean (155lb/95lb)
6 Ring Dips
9 Pull-ups

SWOD:
Push Press 1, 1, 1, 1, 1
Clean & Jerk – 70% x1×3

WOD:
15 Min AMRAP
10 SDLHP (M=95/F=55#)
25 Unbroken DUs
10 Power Snatch (M=95/F=55#)

SWOD:
10 minutes of Snatch technique work.
Weighted Good Mornings 3×8 @65%, rest 60 sec.

WOD:
Grace

-REST 5 MINUTES-

3 rounds for total reps of:
2 minutes Muscle-Ups
-rest 1 minute
2 minutes Box overs 12″
-rest 1 minute

SWOD:
Deadlift 5 RM
Weighted Pull Up 5 RM

WOD:
3 Rounds for time:
5 Curtis P’s (M=95/F=65#)
10 Pull-ups
10 Ring Dips

Curtis P = Barbell Squat Clean, Step forward into a knee to ground lunge, step back to feet together, Step forward into a knee to ground lunge with the other leg, step back to feet together, push press, return bar to ground for 1 rep.

SWOD:
Squat 1, 1, 1, 1, 1
Bench 5 RM, 3×5 @ 90% of 5 RM

WOD:
Emo Tabata Diane
Alternating Tabata Deadlift & HSPU
For 20 seconds do as many reps of DL as you can. Rest 10 seconds. Then do as many reps of HSPU as you can in 20 seconds. Rest 10 seconds. Head back to DL for 20 seconds and so on until you have done 8 sets of DL and 8 sets of HSPU. 
*Perform 16 total sets (8 DL & 8 HSPU)
*Use a weight between (M=225-315 / F=155-205#).
*The whole workout will take 8 minutes. 

SWOD:
Clean Pull – 90% x 2, 95% x 2, 100% x 2 Clean Pull Demo
Front Squat – 80% x 2, 85% x 1 x 2

WOD:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

SWOD:
7 x 1 (DL+Hang Clean +Jerk)
*work up to the heaviest set possible then do 1 rep of that series for 7 sets.
Snatch – 70% x1, 75% x1, 80% x 1 x 4

HERO WOD
“Paul”
5 rounds for time of:
50 Double Unders
35 Knees-to-elbows
20 yd Overhead Walk (M=185/F=135#)

SWOD: Rest

HERO WOD
“Griff”
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

SWOD:
Box Jump 5×3 @ 75% of 1 RM
Clean 3 RM, 3×3 @ 90% of 3 RM

WOD:
3 rounds for time of:
10 Ground to Overhead (M=155/F=95)
15 Chest-to-Bar Pull-Ups
400 Meter Run

SWOD:
Squat 5 RM, then 3×5 @ 90% of 5 RM
Bench 1, 1, 1, 1, 1