Strength: Back Squat 10×1 at 85% of 1rm WOD: 15 MIN AMRAP 30/27/24 Calorie Assault Bike 30 Single Dumbbell Hang Clean and Jerks (50/35/25) 30 Single Dumbbell Reverse Lunges (50/35/25)Read more

COACH CHOICE (JUST SHOW UP)Read more

Strength: Snatch (Power or Squat) Heavy single for the day WOD: 5 three minute AMRAPS in 19 minutes 3 Power Snatches 95/65/55 6 pushups 9 airsquats Then rest 1 min and repeat for 5 rounds *After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed in 5 roundsRead more

Skill: muscle ups WOD 10 Min EMOM MIN 1: 4 Muscle Ups or 8 ring rows to dips MIN 2: 12/10/8 cal bike Rest 2 mins 10 MIN EMOM MIN 1: 15 Ab Mat Situps MIN 2: 200m RowRead more

Strength: Front Squat (work to a 1rm in 20 mins) WOD: 3 Rounds For Time: 10 Front Squats (165/115/105) 10 TTB 10 BurpeesRead more