Category: WOD

Skill/Strength: 3 rounds of 25 unbroken KBS (as heavy as possible) and 20 goblet squats

WOD: 3 rounds
1 min SDHP
1 min lunges
1 min push press
1 min pull ups
Rest 1 min

Skill/Strength: Back Squats 5-5-5-5-5 and 1 min plank between sets

WOD: 1000 row
50 mountain climbers
50 lateral jumps
50 plank jacks
Run 400m

Skill/Strength: 10 renegade rows and 10 seated DB presses

WOD: 20 min AMRAP
250 Row/Ski or 600m bike
15 wallballs
10 pull ups
10 front squat (135/95)

Skill/Strength: 15 mins 10 barbell bent over rows and 10 barbell hip
 thrusters

WOD: 10-20-30-20-10
Hang Clean and Jerks (115/75)
40-60-80-60-40
DUs

Strength/Skill: EMOM for 10 mins
1 power clean
1 front squat
1 split jerk
AHAP that you can maintain for 10 mins

WOD: EMOM for 14 mins
5 push ups
5 sit-ups
3 burpees

WOD: 3 rounds
10 push presses (135/95)
2 min row/bike
Rest 2 mins

Rest additional 3 mins for total of 5 after round 3

3 rounds
15 deadlifts (135/95)
2 mins row/bike
Rest 2 mins 

After rounds 3 of above no rest and right into....

3 rounds
10 plank up downs
10 v-ups
10 T2B

Strength/Skill: 3 rounds of 10 single arm KB or DB snatches and 10 single leg KB/DB deadlifts

WOD: 3 rounds (1 min work 30 seconds rest)
1 min bike for calories
1 min box jumps
1 min row
1 min DU
1 min Burpees
Rest 2 mins

Skill/Strength: 15 mins 10 parallette pass throughs and ring work (dips, muscle ups etc)

WOD: 21-15-9-15-21
Ball Slams
Goblet Squat with slam ball
Russian Twists

Strength/Skill: Front Squats 10@50%, 5@60%, 3@70%, 3@80%

WOD: 15 min AMRAP
10 push presses (95/65)
10 hang snatches
5 HSPU
1 rope climb

Skill/Strength: 1RM split jerk

WOD: "Sonic"
21-18-15-12-9-6-3
wallballs (20/14)
KBS (53/35)
Sit Ups