Friday's WOD

Weighted push-up 3x10 (a few smaller light sets, then the 3 work sets)
Or
Ring push-ups 3x10

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Thursday's WOD

Bulgarian split squats 5x5 (build to work set weights)

Clean 3-3-3-3-3-3-3 reps

Wednesday's WOD

Weighted ring dips 2-2-2-2-2-2-2 (after WOD)

"Helen"
Three rounds for time:
Run 400 meters
21 swings (KB or DB 1.5/1 pd)
12 Pull-ups

Tuesday's WOD

One-legged squats 3x10

Five rounds for time of:
25 Push press (75/50)
50 Double-unders

Monday's WOD (9:15 am ONLY; No evening classes)

"Murph"
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Saturday's WOD

Three rounds for time of:
50 Double-unders (tuck jumps as sub, no singles!)
40 Sit-ups
30 Medicine ball cleans (20/14 pound ball)
20 Pull-ups
10 Handstand push-ups

Get ready, this one is good...

Friday's WOD

Sled pulls x3 (50-60% of back squat 1-rep max) after WOD

Three rounds for time of:
25 Pull-ups
25 Sit-ups
25 Front squats (135/95)