Hypertrophy: A. Bicep curls(ez curl) 4×10 B. Skull Crushers 4×10  Wod: 4 Rds 2 Rope Climbs  5 Bench Press 205/135 155/85 7 Strict pull-ups 

For time: 21 Power Snatches 95/65 15 Box jumps  15 Snatches 115/75  15 BOx jumps  9 Snatches 135/85 15 Box jumps  6 Snatches 155/105  15 Box jumps  3 Snatches 185/125   

Strength A:Split Lunges 4×8 (DBs both hands) B: 1 Legged RDLs 4×8 with weight    Wod: 10 Rds of  5 HSPU 10 Pull-ups  15 Squats   

21min EMOM  1min 250m/200m Row 2min 10/8 Cal Bike  3 min Farmer carry 50/35 (double) down and back OVHD carry down and back (double)

14min E:90 seconds  2 Clean and Jerks increase weight each rd WOD: 10min AMRAP  21 WBs 15 Hang Cleans 95/65 9 Burpee over bar 

Hypertrophy: DB rows 4×10 tricep push downs (banded) 4×10 WOD: 2x1000m Row Rest 1:1

 Ladies day  Teams of 2 Grace 30 Clean + Jerks 135/95 Then  Fran 21-15-9 Thrusters 95/65 And Pull-ups  Then  Karen 150 Wallballs  Then Isabel 30 Snatches 135/95 Divide reps however you like with Partner 

  15 Min AMRAP  10 Dumbbell bench press 50/35 10 snatches 50/35  10 Lunges 50/35

5rds  35 DUs  25 Cal Row  10 Hang Cleans 135/95

Front squats  5.5.3.3.3.1.1   Wod: 7 min AMRAP  35 WBs 15 Burpee box overs