Ladder

Strength: 1 Rep Max Weighted Push Up WOD: Ladder 15 Min AMRAP 20 Cal Bike 40 Power Cleans 185/135 60 Wall Balls 20/14 80 KB Swings 32/24 100 Box Jumps Partner WOD... One partner works at a time. Split up work as you wish. Climb up the ladder, then down, then back up...

Fight Gone Bad

https://youtu.be/ultWZbUMPL8 Strength: Back Squat 3 x 15 @ 35% 1Rm WOD: FIGHT GONE BAD 3 Rounds, For Total Reps in 17 minutes 1 minute Wall Balls (20/14 lbs) 1 minute Sumo Deadlift High-Pulls (75/55 lbs) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lbs) 1 minute Row 1 minute Rest

Snatches and Cleans

Strength: Drop Snatch/ Snatch Balance 7x2 (heavy 2) WOD: 3 Rounds E30s For 3min 2 hang squat snatch Rest 1 min E30s For 3min 2 Squat Cleans Rest 3 min With a 27min running clock complete 3 rounds, increasing weight each round

FranDi Ladder

FranDi Ladder Diane Ladder 7 min AMRAP 3 Dealift 225/185 3 HSPU 6 DL 6 HSPU ETC... Rest 5 Minutes Fran Ladder  21 Thrustars 75/55 3  Pull Ups 15 Thrusters 95/65 9 Pull Ups 9 Thrusters 115/80 15 Pull Ups 3 Thrusters 135.95 21 Pull Ups