Strength: 15 sec of Push press EMOM x 7   WOD: 15 MIN AMRAP 7 DB Manmakers (45/30lb) 9 Toes to bar 11 DB Situp [...]

Strength: Work up to a Heavy 1 Rep of the Complex: High Hang Squat Clean Mid Thigh Squat Clean Squat Clean   WOD: 1-2-3-4-5-4-3-2-1 Hang [...]

  Strength (Post WOD): 50 Good mornings   WOD: For Time: 60 Deadlifts (225/155lbs) 20 C2B Pull Ups   With any time remaining, do.. 15sec [...]

  5 Rounds: 20 KB Swing - 53/35 10 Push ups   5 Rounds 20 Lateral Jumps Over a KB 10 Burpees   5 Rounds [...]

  “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups

Strength: Weighted Pull-ups 5-3-3-2-2-1-1-1   WOD: 3 Rounds 30 OH Lunges (step fwd) 20 OH Squat 30 Barbell Lunges (on back, step back) 20 Back [...]

"Monti" 5 rounds for time of: 50 step-ups with 45/25-lb. plate, 20-in. box 135/95-lb. cleans, 15 reps 50 step-ups with 45/25-lb. plate, 20-in. box 135/95-lb. [...]

9 Rounds: 9 C2B Pull Ups 9 Squat Clean and Jerk (135/95) 200 M Run 30 min time cap.

60 DB Snatch (45/30) 10 Box Jumps (24/20″) 50 DB Snatch 20 Box Jumps 40 DB Snatch 30 Box Jumps 30 DB Snatch 40 Box [...]

5 Rounds, build to a heavy complex: 2 x Power Snatch 2 x Overhead Squat * *All separate movements. 10 MIN AMRAP 6 Power Snatch [...]