Strength: Overhead Squat (build to heavy set of 3 in 15 mins) WOD: For Time:  100 Double Unders (or 200 singles) 30 Chest to Bar Pull-ups 30 Overhead Squats (115/85/65) 100 Double Unders (200 singles) 15 Chest to Bar Pull-ups 15 Overhead Squats (115/85/65) 100 Double Unders (200 singles) 10 Chest to Bar Pullups 10 Overhead Squats (115/85/65) * 20 min time capRead more

Skill: Hand Stand Pushups (HSPU) WOD: For time: 30-20-10: Deadlifts (185/135/25) Box Jumps (24″/20″) Directly Into… 10-20-30: Row Calories 5-10-15 HSPURead more

Strength: Power Snatch 8 MIN EMOM 2 reps every min on the min. add weight or stay the same WOD: On the 4:00 min x 5 Rounds: 20/17/14 Calorie Assault Bike 10 Lateral Barbell Burpees 5 Power Snatches (135/95/65) *Record your times for each round, with your final score being the slowest of the 5 efforts.Read more

JUST SHOW UP! COACH CHOICERead more

WOD: For Time: 21 Front Squats (135/95/65) 42 Alternating Dumbbell Snatches (50/35/25) 50 Double Unders 15 Front Squats (135/95) 30 Alternating Dumbbell Snatches (50/35) 50 Double Unders 9 Front Squats (135/95) 18 Alternating Dumbbell Snatches (50/35) 50 Double UndersRead more