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Strength:   Deadlift+Box Jump Combo 10 min EMOM 1 Deadlift (85% of 1rm) directly into 1 high box jump (30/24in) WOD: For Time: 50-40-30-20-10 reps of: V-ups (scaled version abmat situps) Barbell Lunges (hold barbell on the back and do a forward lunge. alt each leg. 1 rep is each time a leg goes forward) *15 min time capRead more

Skill: Double Unders (10 min progressions) WOD: “Active Recovery” 4 rounds NOT for time (20-25 mins to finish) 400m Run 50 Double Unders or :45 sec practice Sled Push Down and Back (start at whiteboard and finish on the other side of the rig near the logo) 15 Ball SlamRead more

Strength: Squat Snatch (15 min work to heavy single) WOD: 12 MIN AMRAP 15 CTB Pulllups 12 Lateral Barbell Burpees 9 Squat Snatches 95/65/55 (light- about 55-65% of 1rm)Read more

WOD: “Get if Done” 30 Rounds for time (30 min time cap) 5 Pushups 3 TTB 1 Power Clean and Push Jerk 185/115/105 (approx 80% of 1rm)Read more