WOD:
Option 1:
"Lila"
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 
Ring Muscle-Ups (burpee pull-ups)
Clean & Jerks (185/125)

Option 2:
"Eli"
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Double DB Curls
Double DB Skull Crushers
*200m Run after every EVEN round*
*10 Deadlifts after every ODD round*

WOD:
Option 1:
3 - 4  Zone
AMRAP 3 - 3 - 3 - 4
15/12 Calorie Row
9 Burpee Box Jump Overs
Max Toes2Bar
rest 1 min between amraps

Option 2:
7 Rounds
10/8 Calorie Bike
10 MB Knee Ups
10 MB Chest Pass
10 MB Sit-Ups

WOD:
Option 1:
A. Power Snatch + Hang Squat Snatch

B. "Karabel"
10 Rounds
3 Power Snatches (115/85)
15 Wallballs

Option 2:
20 min AMRAP
5 Slamballs
10 Weighted Drop-ins (each)
15/10 Cal Row
20 Alt V-Ups
25' Prowler Push 

WOD:
Option 1:
1000m Run
8 Rope Climbs
60 Bar facing Burpees
40 Toes2Bar
20 Deadlits (275/175)

Option 2:
4 Rounds
10 MB Knee Ups
20 Plank K2E's
30 Half Swings
40 Air Squats
500m Row

WOD:
Option 1:
Open Workout 21.1
1 - 3 - 6 - 9 - 15 - 21 
Wall Walks
10 - 30 - 60 - 90 - 150 - 210
Double-Unders

Option 2:
EMOM x 20
Banded March
Banded Side Bends
Bike
Hang Deadlifts (75/55)

WOD:
Handsome Devil"
5 Rounds
20 - 16 - 12 - 8 - 4 Devils Press
30 Sit-ups
50' DB Goblet Lunge 

Option 2:
EMOM x 25
GOAT

WOD:
Option 1:
"Bane"
40 Handstand Push-Ups
20 Muscle-Ups
10 Rounds "Macho Man"

Mods: DB Push Press, Burpee Pull-ups, strict Pull-ups, 40 Ring Rows

"Macho Man"
3 Power Cleans (135/95)
3 Front Squats
3 Jerks

Option 2:
2 Rounds
20 Ring Rows
20 Calorie Row
20 Push-Ups
5 Rounds of DB "Macho Man"

1 Round of DB "Macho Man"
3 DB Power Clean (Right side)
3 DB Front Squats
3 DB Jerks
3 DB Power Cleans (Left side)
3 DB Front Squats
3 DB Jerks

WOD:
Option 1:
A. 1 Snatch Pull + 1 Snatch High Pull + 1 Squat Snatch

B. "Snake Bite"
21 - 15 - 9 
Squat Snatches (95/65)
Chest2Bar Pull-Ups

mods: Power snatch into OHS, Power Snatch, Squat clean
cob pull-ups, ring rows


Option 2:
6 Rounds
16 DB Bench Fly's (20/15's)
16 DB Skull Crushers
16 DB Hang Snatches (50/35)
16 Floor2Bars
16 Alt V-Ups

WOD:
Option 1 and 2:
A. Bench Press x 1
modify to a 3 rep max

B. "Semi-pro"
7 min AMRAP
1500m Row (70/60 cal bike)
Max Bench Press (155/105)
--directly into--
5 min AMRAP
1000m Row (50/40 cal bike)
Max Bench Press 
--directly into--
3 min AMRAP
500m Row (30/20 cal bike)
Max Bench Press

Mods: Push-ups, DB Bench, Bike, ghd sit-ups

WOD:
Option 1:
1 mile Run
21 Clean & Jerks (155/105)
800m Run
21 Clean & Jerks 
1 mile Run

Option 2:
25 min AMRAP
50 Hang Power Cleans (45/35)
20/15 Calorie Bike
50 Shoulder2Overhead
20/15 Calorie Bike
50 Back Squats