Category: WOD

Skill/Strength: Barbell Push Press 12-12-12-10-10-10
Increasing weight rest 1-2 mins between sets

WOD: 15 min AMRAP
20 OHS (95/65)
20 wallballs (20/14)
20 sit ups
100m run

Skill/Strength: 
3 rounds - superset all 30 reps then rest
10 weighted good mornings
10 broomstick jumps
10 hip thrusters

WOD: 
400m run
10 chest to bar pull ups
400m run
10 pull ups
400m run
10 T2B
400m run
10 K2E

If raining sub 500m row or 1200m bike for the runs

Skill/Strength: 3 rounds of 5 TGU each arm and 100m SPRINT!

WOD: EMOM 14 mins
Even: 16 alternating DB hang cleans (50/35)
Odd:  16 single arm overhead walking DB lunges

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

WOD: 4RFT
25 KBS (53/35)
25 goblet squats
25 sit ups
25 DUs

Strength/Skill: 3 rounds
20 ball slams (30/20)
10 devil presses (burpee and swing both DB above head)

WOD: 10 min AMRAP
3 burpee box jump overs (24/20)
3 deadlifts (225/155)
6 burpee box jump overs
6 deadlifts 
9 burpee box jumps overs
9 deadlifts
*keep adding 3 reps to each movement for the duration of the 10 mins

Strength/Skill: Split Jerks 5-3-3-1-1-1 (work up to your max or close to it)

WOD: Partner WOD (you go I go style for entire round)
20 mins
10/8 calorie row or 6/4  calories if on the bike
5 burpees
20 plank jacks

Skill/Strength: 3 superset rounds
15 GHD back extensions
10 barbell bent over rows
10 barbell RDL

WOD: 
10-9-8-7-6
Power Cleans (135/95)
100m run on the (-)

into

5-4-3-2-1 (135/95)
Power Snatches
100m runs on the (-)

Skill/Strength: Front Squats 3-3-3-3-3 work to HEAVY set of 3

WOD: 
50 wallballs (20/14)
50 mountain climbers
40 wallballs
40 mountain climbers
30 wallballs
30 mountain climbers
20 wallballs
20 mountain climbers
10 wallballs
10 mountain climbers

Skill/Strength: EMOM x 10 mins complete full clean (squat) + 
power clean + hang power clean

WOD:  15 min EMOM
5 pull ups
5 push ups
10 squats
*complete all reps every  minute on the minute

Skill/Strength: Bench Press 3-3-3-3-3 work to heavy set of 3 (3RM)

WOD: 
30 hang power cleans (135/95)
30 burpees over bar
30 hang power snatches
30 calorie row