Skill: HSPU (Spend 10-15 mins going over HSPU and variations). WOD: “Skillz” 10 rounds for time 200m Row 1 Power Snatch 155/125/105 3 HSPU 5 Lat Barbell BurpeesRead more

Strength: Bench Press 5×5 work in weight or stay at the same weight WOD: 12 MIN EMOM MIN 1: 50 Double under or 100 singles MIN 2: 10 Deadlifts 225/155/105Read more

For time: 21-18-15-12-9-6-3: Thrusters (95/65/45) TTB 200 Meter RunRead more

Strength: Back Squat 5×3 85% of 1rm WOD: 15 MIN AMRAP 1 Round of “Cindy” 1 Clean and Jerk (135/95/65) 1 Round of “Cindy” 2 Clean and Jerks (135/95/65) 1 Round of “Strict Cindy” 3 Clean and Jerks (135/95/65) … Add 1 Clean and Jerk Per Round Score total combined reps 1 round of Cindy is 30 reps Cindy= 5 pullups 10 pushups 15 squatsRead more

SURPRISE WOD!Read more