Category: WOD

Skill/Strength: Hang Cleans 5-5-5-5-5 and 20 hollow rocks

WOD: 
Row 500m
21-15-9
Thrusters (95/65)
Pull-Ups

Skill/Strength: 3 rounds of 10 broomstick jumps and 10 front rack
 lunges

WOD: 
200m run
20 box jumps (24/20)
200m run
20 burpees
200m run
20 GHD sit ups
200m run
20 box jumps

Skill/Strength: Bench Press 5-5-5-5-5  and 10 DB skull crushers between
 sets

WOD: EMOM for 16 mins
Even: 1 bear complex
Odd: 10 wallballs

1 bear complex is: 
1 power clean
1 front squat
1 push press
1 back squat
1 push press

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

WOD: 
50-40-30-20-10
DUs
100m run
KBS (53/35)

Skill/Strength:  
3 rounds
10 barbell curls
10 half kneel arnold presses each arm

WOD:
10-8-6-4-2 
Power Cleans (135/95)
6 T2B

Rest 2 mins

2-4-6-8-10
Front Squats (135/95) 
6 pull ups

Skill/Strength: 3 rounds of 10 single leg KB deadlifts and 10 feet
 elevated KB sumo deadlifts 

WOD: 4 rounds
250m row
400m run 
500m bike

Skill/Strength: 
2 rounds
30 barbell upright row
30 bradford presses
20 barbell upright row
10 barbell upright row
10 bradford presses
*complete all reps without putting the barbell down!

WOD: 
21 calorie row
21 burpees
1 round DT (135/95)
15 calorie row
15 burpees
2 rounds of DT
9 calorie row
9 burpees
3 rounds of DT

DT = 12 deadlifts 9 hang cleans 6 jerks

Skill/Strength: Establish a 5 rep strict press then 5 rounds of 5 strict
 press into 5 push press into 5 jerks

WOD: For time
20 back squats (155/105)
800m run
10 back squats
600m run
5 back squats
400m run

Skill/Strength: 15 mins to work to heavy complex of 3 cleans, 2 front
 squats and 1 jerk

WOD: 3 rounds
40 DUs
30 air squats
20 foot handstand walk (sub bear crawl)
10 burpee broad jumps

Strength/Skill: 3-3-3-3-3 Front Squats from a low rack position

WOD: For time
50 KBS
50 Sit ups
50 Push Presses (95/65)
50 Wall Balls (20/14)
50 Power Cleans
Run 200m