Category: WOD

Strength/Skill: 20 mins to complete 3-4 rounds of 20 back extensions, 40 mountain climbers and 10 single leg double DB deadlifts

WOD: 
8 6 4 Deadlifts 
7 5 3 Power Cleans
6 4 2 Power Snatches
8 6 4 T2B (scale v-up)
7 5 3 Pull-Ups (scale T2B)
6 4 2 C2B (scale pull-ups

First row is reps for rounds one then second row is reps for round 2 etc

Skill/Strength: 4 rounds of 20 seated DB curl and press and 20 DB flies

WOD: 10 rounds
10 alternating DB snatches (50/30)
10 wallballs (20/14)

Skill/Strength: EMOM for 18 mins complete 3 snatches on the even minutes and 20 slam balls on the odd minutes

WOD: 10-1
Burpees
Ring dips
*complete 10 burpees and 10 ring dips then 9 of each, 8 of each etc until you get to 1

WOD: Every 3 minutes for 30 mins
30 DUs
Row 10/8 calories
3 back squats (start at 60% and increase weight)

Skill/Strength: 3 rounds of 2 rope climbs and 10 man makers

WOD: 5 min bike for calories then right into
10 min AMRAP
5 pull-ups
10 push ups
15 air squats

Skill/Strength: 4 rounds of 10 bent over barbell rows and 3 wall walks

WOD: EMOTM adding one rep until failure
3 clean and jerks (135/95)
* start min 1 with 3 clean and jerks and then add one rep until failure

Strength/Skill: 3 rounds of 10 ring dips and 10 GHD sit-ups

WOD: Row 500m
Then 4RFT
10 front rack lunges (95/65)
10 push presses
20 box jump overs
Then end with a 500m row

Skill/Strength: 5x8 back squats and 8 bulgarian split squats each leg

WOD: 7RFT
7 KBS (70/53)
7 goblet squats
7 v-ups
Cash out with a 500m row/1200m bike 

Strength/Skill:  10-12 minutes to work up to a heave 3 position FULL clean (floor, hang, and high hang full squat for each one)

WOD: 5 rounds (20 mins with rest)
1 min DUs
1 min mountain climbers
1 min burpees
Rest 1 min