Category: WOD

Skill/Strength: Back Squats 20-10-5 and 10 GHD sit ups after each set

WOD: Partner Cardio (You go I go each round)
20 min
5 burpees
10 lateral jumps
100m run

Skill/Strength:  3 rounds of 10 push up to DB pass through and 20
 alternating DB snatches

WOD: 12 min EMOM
1 - 6 clean and jerks (135/95)
2 - 50 DUs
3 - 10 T2B 

Skill/Strength: 3-3-3-3-3  push jerks and 1 min plank between sets

WOD: 15 min AMRAP
5 back squats
10 deadlifts
Run 200m
*if you cannot move those weights quickly scale down 

Strength/Skill: 3 rounds (superset)
10 ring dips
10 DB shoulder press
10 DB high pulls

WOD: 3 rounds
10 burpees
20 squats
10 burpees
20 push ups
10 burpees
20 lunges
10 burpees
20 v-ups

Skill/Strength: 3 rounds of 5-1 deadlift into bent over row
complete 5-5, 4-4, 3-3, 2-2, 1-1 before resting

WOD: 4 rounds
30 DU
15 power cleans
30 russian twists

Skill/Strength: 5x5 fron squats (all moderate weight) 10 banded step ups each leg between sets

WOD: 15 min AMRAP
10 pull ups
20 sit ups
400m run

Skill/Strength: 5 mins of DB alternating bench press

WOD:  Credit to Jacob Heppner and Morning Chalk Up
5x
20 hang power snatches (95/65)
20 SDHP
20 push presses
*14 min time cap

Skill/Strength: 3 rounds of 5 HSPU and 10 parallette pass throughs

WOD: 
30 OHS (95/65)
30 pull ups
Run 400m
30 pull ups
30 OHS

Strength/Skill: 3 rounds of 3 sets of 10 DB push press plus :30 hold
 overhead (so 1 round will be 30 push press plus the 1:30 hold)

WOD: Every 2 min for 10 mins
6 push presses (115/75)
8 front rack lunges
10 burpees

Skill/Strength: 
EMOM x 10 mins
Even: 3 squat cleans
Odd : 10 ball slams

WOD: 3 rounds
1 min bike
1 min mountain climbers
1 min row
1 min DUs