Strength: Strict Press 75%x5 85%x 3 95%x 1+ Based off of 90% of 1rm WOD: AMRAP 5: Buy-In: 30/25/20 Calorie Row Into Max Rounds: 30 Double Unders 15 Front Squats (95/65/45) Rest 5 Minutes AMRAP 5: Buy-In: 25/20/15 Calorie Row Into Max Rounds: 30 Double Unders 10 Front Squats (135/95/75) Rest 5 Minutes AMRAP 5: Buy-In: 20/15/10 Calorie Row Into Max Rounds: 30 Double Unders 5 Front Squats (165/115/85) * Your final score will be the sum total of these 3 scoresRead more

WOD: 20 MIN AMRAP 10 Power Snatches (115/85/65) 20 Overhead Squats (115/85/65) 30 Toes to Bar 40 Single Arm Dumbbell Hang Clean and Jerks (50/35/25) * We’ll alternate arms every 5 reps for this stationRead more

Strength: Deadlift 75%x5 85%x 3 95%x 1+ Based off of 90% of 1rm WOD:  5 rounds for time: 30 Push-ups 20 Deadlifts (155/105/85) 10/7/5 Calorie Assault Bike 1 Minute Rest Between Rounds * Your score will be the total time, including rest, it takes to complete the 5 roundsRead more

Strength: Back Squat Wendler Week 3 75%x5 85%x 3 95%x 1+ Based off of 90% of 1rm WOD: 12 MIN AMRAP 10 Power Cleans 135/95/65 8 Lateral Barbell Burpees 6 Box Jumps 30/24/10Read more

For total time: Teams of 2 Split reps up as desired 1 works 1 rests Buy in: 800m Row 4 rounds 20 medicine ball thrusters 20/14/10 20 vups 20 medicine ball step ups 30/24/20 20 1 arm DB push Jerks 50/35/20 (switch every 5 reps) Cash out: 800m Row *At some point during the workout stop and do 10 total rope climbs!Read more