Strength: Push Press (Work to heavy single) WOD: “Cinnamon Swirl” 20 MIN AMRAP 200 Meter Run 5 Strict Pull-ups 10 Push Presses (95/65/55) 15 Deadlifts (95/65/55)Read more

Skill: Kipping TTB and Kipping Pullups WOD: 5 rounds (max total reps) (track each round) 1 Minute TTB 1 Minute Cal Bike 1Minute OHWPL (45/25lb) each leg 1 Minute RestRead more

Strength: Hang Power Snatch (work to heavy single) WOD: “CEO” 5 Rounds: AMRAP 3 MIN: 3 Hang Power Snatches (95/65/55) 6 Box Jumps (30/24/16) 9 Air Squats Rest 1 min between roundsRead more

For time: 1 Round: 160 Double Unders 800 Meter Run 40 Bar Facing Burpees 2 Rounds: 80 Double Unders 400 Meter Run 20 Bar Facing Burpees 3 Rounds: 40 Double Unders 200 Meter Run 10 Bar Facing BurpeesRead more

Strength: Hang Power Clean (heavy single) WOD: 3 Rounds for time: 25 Pushups 20 KB Swings (53/35/26) 10 Hang Power Cleans (135/95/65)Read more