„Murph“
For time of:
1.6km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6km Run

Partition the pull-ups, push-ups, and squats if needed. 
If you've got a twenty pound vest or body armor, wear it.

ENDURANCE

A:
6 sets of 600m Row/Bike x2/Ski @ steady but challenging pace
Rest 60sec. between sets.
Target: find your average pace (time/500m for row/ski or time/1000m for bike)

B:
2k Row/Bike x2/Ski @ EASY pace

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MONDAY
WOD: "Murph"
ENDURANCE: Sets of Steady but challenging pace

TUESDAY
STRENGTH: Clean / WOD: Long EMOM with Cleans
OLY: Hang Snatch + Snatch Pull

WEDNESDAY
STRENGTH: Bulgarian Split Squats / WOD: For Time with Deadlifts
GYMNASTICS: Kipping / Butterfly Pull Ups

THURSDAY
STRENGTH: Snatch / WOD: Rounds of max rep Overhead Squats
STRENGTH: Bench Press + DB Flys + Push up man test

FRIDAY
STRENGTH: Romanian Deadlift / WOD: little brother of the "Bear Complex"

SATURDAY
STRENGTH: Bench Press / WOD: AMRAP 2-8-4-8-6-8...

A:
4-4-4-4-4-4 Barbell Good Mornings
6 sets of 10-20 Feet Elevated Sit-ups
Start a new round of both exercises every 2:30min.

B:
21-15-9 reps for time of:
Double DB Cleans
Double DB Push Press
After each round Run 200m

Level 1: 10/5kg
Level 2: 15/10kg
Level 3: 22.5/15kg

ADVANCED CLASS

A:
Weakness EMOM 
Strict MU 
HS walk (ramp) 
+more 

B:
Workout form torian pro semifinals 
5 rounds for time:
20 toes-to-bars
300m run 
20 burpees over bar 
10 power cleans
TIME CAP. 26 minutes