Category: WOD

Skill/Strength: 4-5 rounds
5 body blasters (burpee+K2E+Pull-Up)
10 elevated on boxes KB deadlifts

WOD: 5x
5 burpees
10 box jump overs
15 push ups
20 air squats

Skill/Strength: 
3 rounds
10 DB clean and jerks (50/35)
2 min row/bike
Rest 2 min

Rest additional 3 mins total of 5 after 3rd set

3 rounds
15 DB front squats (50/35)
2 min row/bike
Rest 2 mins

After third round of above go right into

3 rounds
20 plank up downs
15 v-ups
10 T2B

Skill/Strength: EMOM for 10 mins
Even 10-15 wallballs (20/14)
Odd 100m sprint

WOD: 5 rounds
1 min jump squats
1 min sit-ups
1min DUs
1 min rest

Skill/Strength: Every 3 mins for 6 round
15/12 calorie bike
3 full squat cleans

WOD: 10-9-8-7-6-5-4-3-2-1
hang power cleans (115/75)
shoulder to overhead

Skill/Strength: 15 mins to work up to a heavy power snatch and hang
 power snatch

WOD: 21-15-9-6-3
OHS (95/65)
Push Ups
20 DUs on the (-) so 4 sets and end on 3 push ups

Skill/Strength: 3 rounds
10 banded monster walks each direction
10 pistols each leg

WOD:
7 min AMRAP (2,4,6,8,.....add 2 reps each round)
Box Jumps
KBS

Rest 2 mins

7 min AMRAP (2,4,6,8.....add 2 reps each round)
Sit Ups
DB thrusters (40/25)

Rest 2 mins

7 min AMRAP (2,4,6,8.....add 2 reps each round)
Burpees
Reverse Goblet Lunges(50/35)

Skill/Strength: 3-4 rounds
10 strict presses
10 skull crushers
5 external shoulder rotations (light 5#)

WOD:
3 rounds
2 min max cal row
Rest 1 min
2 mins max DUs
Rest 1 min
2 mins max cal bike
Rest 2 mins

Skill/Strength: 15 mins to work on OHS technique or max

WOD: 4RFT
6 devil presses (40/25)
12 T2B
Run 400m

Skill/Strength: 4 rounds of 10 bench presses and 10 snatch grip RDLs

WOD: 40-30-20-10
KBS (53/35)
Plank Jacks
Goblet Squats
DUs

Skill/Strength: 3-4 rounds of 2 rope climbs, 100m sprint, 10 bar on
back step ups

WOD: 4 rounds
1 min pull ups
1 min box jumps
1 min burpees
1 min rest