WOD Teams of 3 AMRAP 30: 5 Toes to Bar 7/5 Cal Bike or 10/7 Cal Row 5 Hang Power Snatches *Bar Increases Every 6 Rounds

WOD On the 3:00 x 6 Rounds: 24 AbMat Sit-ups 16/12 Calorie Assault Bike 6 Barbell Strict Presses *Build in Strict Press Weight*

WOD 5 Rounds: AMRAP 4: 30/20 Calorie Row or Bike 20/14 Calorie Bike or Row AMRAP 10 Meter Shuttles 4 Minutes Rest Between Rounds.

Strength 5RM Back Squat WOD AMRAP 12: 5 Strict Pull-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65)

WOD 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Bike or Row 3 Rounds: 7 Power Snatches (75/55) 7...

WOD 5 Rounds: 9 Push Preses (115/85) 15 Kettlebell Swings (53/35) 21/15 Calorie Bike or Row Rest 1 Minute Between Rounds

Strength Pausing Front Squat Complex WOD On the 4:00 x 5 Rounds: 20/15 Calorie Row 40 Double Unders 7 Front Squats (165/115)

Strength Power Clean & Jerk Build to a heavy single WOD 3 Rounds: 12 Lateral Dumbbell Burpees 21 Pull-ups Directly Into... 3 Rounds: 12...

Strength Back Squat Waves WOD 3 Rounds: 50 Air Squats 10 Power Clean and Jerks (135/95)

WOD Teams of 3 or 2: For Time (30 Minute Cap): 75/50 Calorie Bike or Row 75 Power Snatches (75/55) 75 Thrusters (75/55) 75/50 Calorie...

Strength On the Minute x 9: 1 Front Squat WOD AMRAP 20: 1 Deadlift (315/205) 10 Toes to Bar 15 Lateral Barbell Burpees Advance: Deadlift...

Strength Pausing Push Jerk Build to Heavy Set of 2 WOD On the 3:00 x 5 Rounds: 15 Slamballs (30/20) 10 Box Jump Overs (24/20) 5 Push...

WOD 2 Rounds: 50/35 Calorie Bike 1k Row 50 Wallballs (20/14)

Strength On the 1:30 x 5: 1 Pausing Power Clean 1 Power Clean WOD AMRAP 15: 30 Double Unders 10 Power Cleans (155/105) 30 Double Unders...

Strength Back Squat Waves WOD AMRAP 5: 21-15-9: Overhead Squats (95/65) Toes to Bar -Rest 5 Minutes- AMRAP 5: 15-12-9 Thrusters (95/65)...

2 Rounds: 400 Meter Run 30 Single Dumbbell Box Step-Ups (24/20) 400 Meter Run 30 Single Dumbbell Hang Clean & Jerks 400 Meter Run 30...

Strength On the Minute x 10: 2 Box Front Squats WOD Teams of 3 AMRAP 20: 300m Row 20 Plate Hops 10 Thrusters (75/55)

WOD AMRAP 12: 3 Deadlifts (205/145) 3 Toes to Bar 3 10-Meter Shuttle Sprints 6 Deadlifts (205/145) 6 Toes to Bar 6 10-Meter Shuttle...

Happy New Year!! WOD 5 Rounds: 20 Air Squats 20 Burpees 20 Reverse Lunges 20 Sit-ups

WOD For Time: Buy-In: 50/35 Calorie Bike or Row 21-15-9 Shoulder to Overhead (135/95) Pull-ups Cash-Out: 50/35 Calorie Bike or Row