Category: WOD

Strength/Skill: 3-3-3-3-3 squat cleans and 5 PERFECT push up after each set

WOD: 15 min EMOM
Mins 0-5     Row 200m/175
Mins 6-10   6 clean and jerks (135/95)
Min 11-15   10 box jumps

Skill/Strength: 5-5-3-2-1 hang snatches and 5 PERFECT push ups

WOD: 20 min AMRAP
10 back squats (155/105)
Run 200m
10 Deadlifts

Skill/Strength: 15-10-5 box front squats and 10 DB lateral raises

WOD: 5 rounds
1 min reverse lunges
1 min burpees
1 min sit ups
Rest 1 min

Skill/Strength: Bench Press 3-3-3-3-3 10 face pulls between sets

WOD: 
3x
30 OHS (75/55)
30 sit ups
60 DUs

Strength/Skill: 
3 rounds
30 seconds alternating KB gorilla rows
30 seconds alternating KB cleans
30 seconds alternating KB snatches
30 seconds alternating row, clean, snatch
Rest 2 mins

WOD: 
400m run
50 air squats
400m run
50 walking lunges
400m run
50 air squats

Strength/Skill: OHS 3-3-3-3-3 and 10 external shoulder rotations between

WOD: EMOM for 10 mins
1 power clean
1 squat clean
1 front squat
1 jerk
*60-80% of your weakest lift

Strength/Skill: 15 min to complete 4 rounds
10 broomstick jumps
10 weighted good mornings 
10 single arm half kneel arnold presses

WOD: 
40/30 calorie row
30 GHD sit ups
20 C2B pull ups
20 burpees over DB
80' single arm OH lunges (50/35)

Strength/Skill: Deficit Deadlifts 5-5-5-5-5 and 5 YTWs between sets

WOD: 12 min AMRAP
7 power cleans (115/85)
7 T2B
7 box jumos (24/20)

Skill/Strength: with a partner complete 3 rounds of
1 min wallball sit ups
1 min partner sled pushes
1 min partner wallball passes
1 min partner battle ropes

WOD: 
3 min to complete
200m run
50 DUs
50 mountain climbers
*complete 4 rounds

Skill/Strength: 15 min (3-4 sets) 10 paralette pass throughs and 10 plate
 sit to stand

WOD: Run 400m
20-15-10-5
KBS (53/35)
DB Push Press (40/30)
DB Step Up