WOD:
Option 1:
800m Run
40 Burpees to a Target
100m Farmer's Carry
800m Run
30 Strict Pull-Ups
100m Farmer's Carry
800m Run
20 Burpees Pull-UPs
100m Farmer's Carry
800m Run
10 DB Burpees
100m Farmer's Carry

Option 2:
EMOM x 30
Goat

WOD:
Option 1:
A. Strict Press x 20 

B. 18 min AMRAP
100 Wallballs
80 DB Snatch
60 Box Jumps
40 DBL DB Strict Press (50's/35's)
Max Cal Row 

Option 2:
25 min AMRAP
45 DBL Foot Plate Hops (45lb)
45 Barbell Bench (45/35)
45 Barbell Deadlifts
45 DBL Foot Plate Hops
45 Barbell Strict Press
45 Barbell Back Squat

WOD:
Option 1:
5 Rounds
60 Double-Unders 
9 Hang Power Cleans (155/105)
1 - 2 - 3 - 4 - 5 Rope Climbs 
*rest 1 min*

Option 2:
6 Rounds
25 Russian Swings
20 Plank K2E's 
15 Ring Rows
10 Calorie Bike (leg onlys)

WOD:
Option 1
A. Back Squats x 3

B. Every 3:00 x 7
400m Run
8 Front Rack Box Step Ups (95/65)

Option 2:
A. Box Squats x 3

B Every 3:00 x 7
:30 Wall Facing Air Chair
:30 Single Leg Air Chair (L)
:30 Single Leg Air Chair (R)
:30 Jump Squats
Max Alternating V-Up in remaining time

WOD:
Option 1:
Teams of 2
4 x 7 min AMRAP
60 Overhead Squats
60 Bar Facing Burpees
Max Calorie Row

Round 1: 95/65
Round 2: 105/75
Round 3: 115/85
Round 4: 135/95

Option 2:
3 Rounds
30 Calorie Bike
30 DB Step Ups (53/35)
30 DB Sit-Ups (30/20)
30 DB Snatches (50/35)

*1 DB for all movements*

WOD:

Option 1:
A. For time (30 min cap)
300 Double-Unders
2 mile Run
100 Toes2Bar

*partition however you'd like*

Option 2:
10 Rounds
20 Alternating Plate Hops 
200m Run
20 Sit-Ups

WOD:
Option 1:
A. Deadlift x 15 
Build to today's heavy 15 reps

B. For Time:
200m Farmer's Carry
45/30 Calorie Bike
20 DB Step Overs
45/30 Calorie Bike
20 DB Step Overs
45/30 Calorie Bike
200m Farmer's Carry

Option 2:
EMOM x 30
GOAT

WOD:
Option 1:
5 Rounds (40 min Cap)
50 Air Squats
400m Run
30 Sit-ups
20 Push-Ups
10 Strict Pull-Ups

Option 2:
30 mins for Quality
30 Lateral Drop-ins
30 Banded Side Bends
:30 Drop-in Tracers (each)
: 30 Tummy time (@ each:Y,T,Swimmers)
300' Prowler Reverse Pull

WOD:

Option 1:
A. Strict Press  x 1

B. For time:
15 Unbroken Clean & Jerks (135/95)
75/60 Calorie Bike
*rest 3 mins*
12 Unbroken Clean & Jerks
75/60 Calorie Bike
*rest 3 mins*
9 Unbroken Clean&Jerks 
75/60 Calorie Bike

*anytime you break on c&j's there is a  12/10 cal penalty*

Option 2:
5 Rounds
20 DBl DB Bench Press
30 Russian Twists 
20 Single DB Hang C&J's
30/20 Calorie Row

WOD:
Option 1:
6 min AMRAP
1000/800m Row
12 Front Squats (155/105)
Max Burpees over Bar
6 min AMRAP
1000/800m Row
12 Front Squats (155/105)
Max Burpees to a Target
6 min AMRAP
1000/800m Row
12 Front Squats (155/105)
Max Burpee Box Jumps

Option 2:
24 min AMRAP
40/30 Calorie Bike
40 Plank K2E's
40 Scissor Kicks
:40 Single Leg Air Chair (each)