15m - Dynamics
Skill - 10m EMOM:
Power Clean + Push Jerk + Push Press
*Athletes may ascend over the 10m but NOT TO A MAX. Just moderately heavy. Most of the sets should be done at about the same weight. Maybe 70-75%. 
Metcon - 10RFT:
5 Strict Pull Ups (scale to kipping)
10 Air Squats
15 Double Unders
*12m time cap

15m - Dynamics
In Teams of 3, Followed the Leader Style…
18m AMRAP:
20/15 Cal Row
12 Burpees
8 Alt. Dumbbell Snatches (as heavy or light as you like)
*Every athlete starts on the rower, and works through the mini chipper. Once the rower opens up, the next athlete begins. The only rest time during this workout will be when the rower is occupied. 
Mobility - Seated Straddle 2m. Saddle 2m. Forward Fold 2m. Single leg saddle 1m/side

15m - Dynamics
12m - You Go, I Go
5 Bar Facing Burpees
5 Power Snatches 135/95
5 Bar Facing Burpees
12-20m - Heavy Single Power Snatch, Alt Lifts

15min - Dynamics
Metcon - 4 rounds of - 3m AMRAP/2min off (18m clock):
50 Dubs
4 power cleans 225/155
3 Ring MU

15min - Dynamics
Metcon - for time:
800m run
50 WBS
400m run
40 WBS
800m run
30wbs
*18min time cap
Mobility - calves and hammies

15min - Dynamics
Strength - 10min EMOM
E - 8 dumbbell Thrusters
O - 40s weighted plank
Metcon - 8min amrap
12 BBJO 24"/20"
10 TTB
Mobility - 3m saddle pose

15m - Dynamics
10m - Kipping Drills
15m with a partner:
10 Thrusters 95/65
5 Ring Muscle Ups (or 5 CTB/Pull-Ups)
Mobility - Posterior stretching. 3m seated straddle. 3m saddle. Double pigeon 2m/side

15m - Dynamics
FT:
Buy In - 50/40 Calorie Assault Bike
-then-
3RFT:
500m Row
20 Burpees Over the Rower

15m - Dynamics
Strength - 15m to build to a heavy 5 Back Squat by feel, first rep 3s pause .
10m - S2OH Cycling
MetCon - 8m AMRAP:
30 Double Unders
7 Front Squats 115/75
30 Double unders
7 S2OH 115/75

15m - Dynamics
Strength - 10m EMOM:
E- 3 Strict Muscle Ups or 5-10 Strict CTB/Pull-Ups/Ring Rows
O- 30s Hollow Hold
MetCon - 7m Infinity Ladder:
1/2/3/4/5/6/7…
Deadlift 225
sHSPU
Mobility - Hips & Hams

15m - Dynamics
FT:
50 Cal Row
50 Burpees
50 WBS
10 Shuttle Runs (down and back is 1) with med ball

*16m time cap

15m - Dynamics
10m - Clean Prep
On a 22m Clock:
12m AMRAP, You Go, I Go:
4 PC & PJ 165/105
8 Bar Facing Burpees
10m - Max Hang Squat Clean + Front Squat

15m - Dynamics

10m - Kipping Pull Up Work

16m EMOM:
1- Rowing 45s @ Moderate Intensity
2- 5-15 CTB depending on ability level - NO FAILURE AND NO TEARING!!! 
3- 15-25 Air Squats
4- 3 Wall Walks

15m - Dynamics
10m - kHSPU Drills
MetCon - 12m AMRAP
50 Dubs (1m time cap)
10 Deadlifts 225/155
10 kHSPU (scale push ups 1:1)
*kHSPU ascend by 10 reps each round. 
Mobility - Hams & Hips

15m - Dynamics
10m - Hang Clean Prep
Strength - Every 90s for 7 sets, ascending:
2 Rep Hang Clean (prefer squat, any style acceptable)
MetCon - 5 rounds of 1m on/1m off:
5 Hang Power Cleans 225/155 (heavy but unbroken!)
Max Bar Facing Burpees remaining time.

A. Dynamics

B. 23m clock:

13 amrap, you go, I go:

10 Box Jumps

10 WBS

13-23 - Establish a 1RM Snatch, alternating lifts. 

15m - Dynamics

FT:

Row 5,000m

*Every 2 minutes, complete 5 burpees over the rower. The workout starts with burpees.

**There is a 25m time cap.

15m- Dynamics

5m - Movement Prep

Strength/Skill - 9m EMOM:

1- 1m Weighted Plank (elbows)

2- 12 Thrusters 115/75

3- 7 Strict Pull Ups

MetCon - 10m AMRAP with partner, “You go, I go”:

5 Muscle Ups/CTB/Pull-Ups/Jumping CTB

8 Bar Facing Burpees