Category: WOD

Skill/Strength: 4 rounds of 10 hang power cleans plus a 30 second front
rack hold

WOD: 20 mins Partner WOD you go, I go!
100m run
30 moutain climbers
20 plank jacks
5 burpees

Skill/Strength: 5 min AMRAP 3 push ups, 6 shoulder taps, 9 mountain
climbers

WOD: 
400m run
40 front rack reverse lunges (95/65)
40 sit ups
400m run
30 power cleans
30 sit ups
400m run
20 push presses
20 sit ups

Skill/Strength: 5 turkish get ups each arm and 10 ab roll outs

WOD: 
5 rounds
90 seconds on and 60 off
1 round of DT (155/105)
Max DUs

*you will have 90 seconds to complete 1 rounds of DT (12 deadlifts, 9
 hang power cleans and 6 shoulder to overhead) then do max DUs in
 remaining time.

Skill/Strength: 10-15 mins to work up to a heavy sequence of squat clean+hang power clean+jerk

WOD: 5 rounds
25 mountain climbers
20 air squats
15 push ups
10 burpees
5 pull ups

Skill/Strength: 3 rounds of 10 curtsey lunges each leg and 1 min creeper
 lunges

WOD: 4 rounds
200m run (95/65)
15 OHS
3 rope climbs

Skill/Strength: 12-12-12-10-10 DB strict press with 3 second negative and
 20 russian twists between

WOD:
800m run
20 pull-ups
600m run
20 GHD sit ups
400m run
20 pull-ups
200m run
20 GHD sit ups

WOD: "Andi"
100 hang power snatches (65/45)
100 push presses
100 SDHP
100 front squats
*this is a lot of volume be smart and scale the weight and/or reps down
 if you need to

Skill/Strength: 
3 rounds
20 DB pull overs
20 DB B stance deadlifts
20 Banded rows

WOD: EMOM for 15 min
Min 1: 100m sprint
Min 2: 10 thrusters
Min 3: 15 KBS
Min 4: Max burpee box jumps
Min 5: Rest

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

WOD:
21-15-9
Clean and Jerks (135/95)
T2B

Rest 3 mins

20 squat cleans (185/125)

Skill/Strength: Front Squats 5-5-3-3-1-1-1

WOD: 
500m row
400m run
50 mountain cimbers
250m row
200m run
25 mountain climbers
500m row
400m run
50 mountain climbers