Strength: Push Press Complex 12 mins work to a heavy complex 2 strict presses 1 push press WOD: 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-BarRead more

Skill: HSPU spend 10-15 mins on progressions WOD: 20 MIN EMOM MIN 1: 6 HSPU MIN 2: 50 Double Unders or 75 singles MIN 3: 10 Deadlifts (185/125/105) MIN 4: 200m RunRead more

PART 1 – 0:00-25:00 5 Rounds x 3min AMRAPS 25 Air Squats 10 Pullups 5 Burpees Max Squat Snatches with time remaining in the 3 mins (135/95/65) *Rest 2 Minutes Between Rounds * Score = number of Squat Snatches each round REPS *From 25:00-28:00 Recover PART 2:(28:00-33:00) 5:00 mins to build to a heavy 1 SQUAT SNATCHRead more

WOD: For time 500/400m/300m Row 21 Power Cleans (135/95/65) 21 Push Jerks (135/95/65) 500/400m Row 15 Power Cleans (135/95/65) 15 Push Jerks (135/95/65) 500/400m/300m Row 9 Power Cleans (135/95/65) 9 Push Jerks (135/95/65) CASHOUT:  3 rounds not for time (allow 10 mins to finish) 15 toe touches to rig lying down 30 bicyclesRead more

Strength: Front Squat (12 mins to find a heavy single) WOD: 21-18-15-12-9: Front Squats (115/85/65) Pushups KB Swings (53/35/26)Read more