Category: WOD

Skill/Strength: Back Squats 5-5-5-5-5 with :30 sec hollow hold between

WOD: 15 min AMRAP
Min 1 - 5 snatches
Min 2 - 10 T2B
Min 3 - 100m run

Skill/Strength: 3 rounds of 10 single arm DB snatches (each arm)
10 single arm bent over rows (each arm)

WOD: 
1-10
Power Cleans (135/95)
10-1 
Box Jumps Overs

Skill/Strength: Split Jerks 3-3-3-3-3 10 shoulder external rotations
between sets

WOD: 
5 min AMRAP
Row 250m
50 Mountain Climbers
5 min ARAMP
Bike 600m
50 Mountain Climbers
5 min AMRAP
100m backwards run
50 Mountain Climbers
*rest 2 mins between AMRAPs

Skill/Strength: Handstand Work
-Handstand Holds
-Handstand Push Ups
-Handstand Walks

WOD: 4RFT
15/12 calorie row/bike
10 pull ups
25 wallballs
30 DUs

Skill/Strength: Squat Cleans 5-5-3-3-1-1-1 and complete 10 band
 face pulls between sets

WOD: 100 Deadlifts (225/155)
OR 60-70% of your max
*Every time you stop/break from touch and go on the DL run 200m

Skill/Strength: 3 rounds of 10 bulgarian split squats and 10 GHD back
 extensions holding for 6 seconds at the top

WOD: 3 rounds
10 burpees
20 push ups
30 walking lunges
40 sit ups

Strength/Skill: 3 rounds of 10-1 DB deadlifts and DB hang cleans
10-10, 9-9, 8-8......1-1 is one round!

WOD: 10 min AMRAP
15 air squats
15 KBS (53/35)
5 burpee box jump overs

Skill/Strength: 3 rounds of 3 mins of
:40 seconds of shoulder presses with :20 OH hold

WOD: 15 min AMRAP
3,6,9,12.....
Pull Ups
v-ups
Run 200m

Skill/Strength: 
3 rounds
15 heels elevated goblet squats
15 monster walks each direction
10 single leg ball slams (each leg)

WOD: 15 min AMRAP
2 push presses (115/75)
8 KB step ups (53/35)
*add 2 push presses each round

Strength/Skill: 3-3-3-3-3 Clusters (squat clean thrusters)

WOD: 15 min EMOM
Min 1 - 10 Front Squats (95/65)
Min 2 - 10 lateral burpees
Min 3 - Max DUs
*score is your total double unders