Category: WOD

Skill/Strength: 1RM strict press

WOD: 
5 rounds
1 min floor press (95/65)
1 min back squats
1 min power cleans
1 min rest
*light and high reps!

Skill/Strength: 3-3-3-3-3 Thrusters (work to heavy set of 3)

WOD: 21-18-15-12-9
Push Press (95/65)
T2B
20 DUs on the (-)

Skill/Strength: 3 rounds of 5 body blasters and 5 YTWs
Body blaster is a burpee+pull up+K2E

WOD: Ingrid
10 rounds
3 snatches (135/95)
3 burpee over the bar
YOU SHOULD MOVE QUICKLY so keep that in mind choosing your
 weight

Skill/Strength: 10 min EMOM even mins complete 10 back squats and
 odd complete 5 power cleans (same weight so go fairly heavy)

WOD: EMOM x 20 mins
100m sprint
*walk in remaining time NO SITTING DOWN!

Skill/Strength: 3 rounds of 10 renegade rows and 20 floor wipers

WOD: EMOM x 16
Min 1: 50 DUs
Min 2: 15 S2O (115/75)
Min 3: Burpees
Min 4: Rest
*Score is total burpees

Skill/Strength: Bench Press 5-5-3-3-1

WOD: 10 rounds
:90 seconds to complete
7 devil presses (30/20)
max box jumps
*go lighter if you need to on devil presses 
*score is number of box jumps

Skill/Strength: 4 rounds of 8 single leg deadlifts (each leg) with a 3 second negative

WOD: 5 rounds
5 burpees
20 air squats
5 burpees
10 push ups
5 burpees
20 longes
5 burpees
10 v-ups

WOD: Sneaky 7s
7 box jump overs (30/24)
7 power cleans (135/95)
7 T2B
7 front squats
7 bar facing burpees
7 jerks
7 C2B pull ups
*35 min time cap

Skill/Strength: 5 rounds of 10 clean and jerks into 15 bradford presses

WOD: 
6 min AMRAP
30 DUs
10 HSPU
20 sit ups

2 min rest

6 min AMRAP
12/10 calorie row/bike
10 pull ups
10 plank up downs

Strength/Skill: 
4x
:15 seconds lateral raises
:15 second hold
:15 seconds lateral raises
:15 second hold
:15 second lateral raises
:15 seconds hold

WOD: 10-1
Deadlifts (135/95)
Hang Power Cleans
Push Jerks
(compete 10 of each, then 9, 8, 7,.....)