Category: WOD

Skill/Strength: 30-20-10 back squats and 10 plate sit to stand and 5 
broad jumps after each set.

WOD: Every 3 mins for 24 mins
6 DB thrusters (50/35)
6 DB hang clean and jerks
6 DB burpees
6 DB step ups

Skill/Strength: 3 rounds of 10 front rack reverse lunges and 10 monster walks each direction

WOD: 
20 box jumps
40 strict press (75/55)
600m run
80 KBS
40 strict press
20 box jumps

Skill/Strength: 1RM OHS (or work on form and technique)

WOD: 15 min AMRAP
10 ball slams (30/20)
10 alternating 1 arm KBS
10 alternating pistols
10 HSPUs

Skill/Strength: 3 position cleans 5,4,3,2,1
5 hang+5 low hang+5 ground
4 hang+4 low hang+5 ground
etc. down to 1+1+1

WOD: EMOM for 20 mins
1-40 seconds high knees
2-40 seconds shoulder taps
3-100m sprint
4-40 seconds mountain climbers

Skill/Strength: EMOM for 10 mins 45 sec on and 15 off
DB push presses
DB bent over rows

WOD: 20 min AMRAP
4 strict pull ups (scale to band or jump pull-ups)
8 medball cleans (20/14)
12 medball step overs
200m run

Skill/Strength: 5x5 tempo front squats (3 seconds down, hold for 2,
 back up) 20 alternating DB bench press after between sets

WOD: 7 min AMRAP
2, 4, 6, 8, 10.....
Power Snatch
OHS
20 DUs after each set

*in 7 minutes keep adding 2 reps to the snatches and OHS

Skill/Strength: 3x10 quarter back squats (full squat rise up a quarter
 back down then stand) 30 second hollow rock hold after each set

WOD: 3x
30 v-ups
20 jumping lunges
10 ring dips
20 box jumps
30 plank jacks

Skill/Strength: 15 mins for 3-4 rounds of 10 half kneel arnold presses
 each arm and right into 10 SDHP

WOD: 6RFT
20 push presses (95/65)
15 air squats
10 HPC
5 burpees
*choose a weight that you can move quickly!

Skill/Strength: 3x10 Curtis P's (as heavy as possible)
1 Curtis P = 1 power clean+lunge right+lunge left+push press
*complete all 10 without putting the bar down

WOD: 15 min AMRAP
200m run
10 pull-ups
40 DUs
10 T2B

Skill/Strength: 5-1 strict press to push press to jerks
You will do 5 strict-5 push press-5 jerks, the 4-4-4, 3-3-3, etc
Inreasing your weight every round.

WOD: 10-1
Deadlifts (225/155)
Wallballs (20/14)