Dip, Press, jump

For Time
21-15-9
dips, push press, box jumps

Squat and run

Skill: 15 minutes - Double Unders
Bring those jump ropes and work at stringing together some double unders. Then head upstairs to the track and knock out 200 squats and then run a mile for time. (6.5 laps) around the ORU indoor track

Post your mile time to comments.

Endurance WOD

As many rounds as possible in 12:00 of:
12 Ring Dips
9 Overhead Squats 135 pounds/95 pounds (weight
12 Box Jumps 24″/20″

Complex

50 DB Burpee Complex For time
(With DB in hand perform a pushup, squat clean and thruster.)

Post load and time to comments

body weight bonanza

25 chest to ground pushups

100 walking lunges

100 military sit ups (frog style)

100 ft. bear crawl

25 chest to ground pushups

Clean, Jump, Swing

Spealler Warm-up

Dynamics:
Cat Scratchers
Pass throughs
Bergerner Warm-up with PVC (as a group)

WOD: 3 RFT
9 Hang Power Clean 155/115
12 Box Jumps 24″/20″
15 KB Swings 2/1.5 pood

Lifting Heavy Things

Spealler Warm-up

Dynamics: x1
40 Sit-ups (frog/triangle style)
30 push-ups (strict)
20 squats
10 pull-ups
Then - PVC mechanics of lifts

Max Effort (ME) - Deadlift
(5,5)5,5,5
2 warm up sets of 5 then try to find a new 5 rep max PR

Dynamic Effort (DE) - Box Squat
(2,2)2,2,2,2,2
For Dynamic Effort lifts you will complete 2 warm-ups rounds of each movement and then 5 rounds of STRONG and POWERFUL squats to a box (increasing load properly each lift)
rotating through with just enough time to change weight as needed.

Lift, Sprint, Jump

Dynamics: Spealler Warm-up/then light weight deadlifts

SWOD: 3x3 Deadlift (Heavy 3 Set/Rep)

WOD:
Lift things/sprint/Jump over things