75 Snatches for time

Weight should be very light so that you can perform big blocks of reps and keep good form.

4 rounds for time of:

10 jerks at ¾ body weight (from the floor)
50 squats

21 cleans
15 thrusters
Rest 3:00

15 cleans
12 thrusters
Rest 2:00

9 cleans
9 thrusters

♀ 95 lb ♂ 135 lb

Weight should be light enough to do 9 and 9 unbroken.

8 Rounds
20 seconds of air squats
10 seconds rest

Your score is the count from the round with the fewest reps.

3 rounds of:

1 minute of sumo deadlift high pulls
1 minute of sit-ups
1 minute of push presses
1 minute of sit-ups
Rest 1 minute

Men: 95 lb.
Women: 65 lb.

Scaling: Reduce the loads on the weightlifting movements if needed.

For time:

100 Double-unders
100 Air Squats
100 Sit-ups

Note: Be sure to use some padding under your butt for the sit-ups. You'll be glad you did.

Substitute 200 single-unders if you do not have doubles yet.

3 rounds for time of:

400-m run
15 sumo deadlift high pulls
15 thrusters

♀ 65 lb ♂ 95 lb

Scaling: Adjust weight as needed to complete each movement unbroken

10-9-8-7-6-5-4-3-2-1 reps for time of:

1.5-body-weight deadlift
Body-weight bench press
.75-body-weight clean

Set up three bars (if possible) and storm through for time.Scaling
This benchmark workout contains a high volume of moderate-load
weightlifting. Reduce the loads and/or eliminate some of the early
rounds to decrease the total volume.

Intermediate Option
10-9-8-7-6-5-4-3-2-1 reps for time of:

1.25-body-weight deadlift
.75-body-weight bench press
.5-body-weight clean

Beginner Option
8-7-6-5-4-3-2-1 reps for time of:

.75-body-weight deadlift
.5-body-weight bench press
.33-body-weight clean

3 rounds for time of:

Run 400 meters
21 kettlebell swings
12 push-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Note: This workout is an all out sprint. The swings
should be easy enough that you are still able to push the pace on the
runs. Intermediate athletes can complete this as prescribed.

50-40-30-20-10 reps for time of:

Sit-ups
Dumbbell deadlifts

♀ 35-lb DBs ♂ 50-lb DBs

3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 push-ups
10 dumbbell hang squat snatches, right arm
5 push-ups

Scaling:
This couplet pairs a light weightlifting movement that demands a high
level of flexibility with a simple bodyweight movement. Use a
dumbbell that allows you to maintain sound mechanics while at the end
range of your flexibility.

Hang squat snatch 3-3-3-3-3-3-3 reps

Note: Practice getting under the bar FAST!

Every minute on the minute for 10 minutes

1 Back squat more than the last minute

First minute, do 1 back squat. Second minute, do 2 back squats. Continue until you complete 10 rounds.

Back squat 5-5-5-5-5 reps

Scaling: Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are
comfortable.

My personal favorite WOD ever!

50-40-30-20-10 of:

Double unders
Sit-ups

Note: This is a lot of sit-ups, so be sure to add some padding between your backside and the floor.

4 rounds for time:

10 Deadlifts
7 Hang Cleans
3 Shoulder to OH

Weigh is limited to what you can push overhead.

Work up to a 1 rep max bench press.

Warm up with 2 sets of 10. Then move to moderate 5's, 3's, 2's and then 1, 1, 1, 1 until you find a max for the day.

Front squat: 3-3-3 reps
Push press: 3-3-3 reps
Thruster: 3-3-3 reps

Scaling: Few athletes will need to scale this lifting workout. Experienced
athletes can go as heavy as possible, while newer athletes can use this
session as an opportunity to drill the movements.

Max reps of the complex in 10 minutes.

1 Squat clean from the floor
2 Front squats

Clean and jerk 1-1-1-1-1-1-1 reps

Scaling:
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy clean and jerks, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option:
Clean and jerk 3-3-3-2-2-1-1-1 reps

Front squat 5-5-5-5-5 reps

Scaling: Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.