Strength 5 Sets: 1 Tempo Back Squat 2 Back Squats WOD AMRAP 20: 20 Wallballs (20/14) 20 Hang Power Snatches (95/65) 20 Box Jumps (24/20)...

WOD Teams of 3 For Time (30 Minute Cap): 120 Deadlifts (155/105) Row 750/600m or Bike 45/33 Cal 90 Hang Power Cleans (155/105) Row...

WOD 3 Rounds: 25 Overhead Squats (75/55) 15 Chest to Bar Pull-ups 25/18 Calorie Row or Bike 15 Burpee Box Jumps (24/20)

WOD 5 Rounds x AMRAP 3: 10 Slamballs 20 Double Unders 10 Slamball Reverse Lunges 20 Double Unders *Rest 1 Minute Between Round

Strength Back Squat Set 1: 6 Reps @ 76% Set 2: 4 Reps @ 82% Set 3: 2 Reps @ 88% -Rest 3 Minutes- Set 4: 6 Reps @ 82% Set 5: 4 Reps @ 88%...

WOD For Time: Run 800m 50 Power Snatches, 75/55 Run 800m 5 Rope Climbs Run 800m 50 Lateral Bar Burpees

Strength Tempo Front Squats On the 1:30 x 7 Sets: 1 Tempo Rep WOD Teams of 2 5 Rounds: 40/30 Calorie Row or Bike 20 Thrusters (115/80)

WOD Tabata: Kettlebell Swings (53/35) Assault Bike or Row Calories Kettlebell Box Step-ups (53/35 to 24/20) Assault Bike or Row Calories

WOD 3 Rounds: 12 Power Cleans (135/95) 12 Chest to Bar Pull-ups 12 Push Jerks (135/95) 12 Toes to Bar

Strength On the 1:30 x 5 Sets: 3 Hang Power Snatches WOD For Time: 100 Air Squats 50/35 Calorie Row or Bike 25 Hang Power Snatches (115/85)

Strength Set 1: 6 Reps @ 74% Set 2: 4 Reps @ 80% Set 3: 2 Reps @ 86% -Rest 3 Minutes- Set 4: 6 Reps @ 80% Set 5: 4 Reps @ 86% Set 6: 2...

WOD AMRAP 5: 600m Run 1 Round of "Cindy" Max Clean and Jerks (135/95) Rest 5 Minutes AMRAP 5: 400m Run 2 Rounds of "Cindy" Max Clean and...

Strength On the Minute x 9: 1 Tempo Front Squat WOD 30-20-10: Row or Bike Calories Alternating Dumbbell Box Step-ups (50/35) Directly...

WOD On the 4:00 x 5 Rounds: 25 AbMat Sit-ups 15 Slam Balls (30/20) 5 Push Press *Build in Weight on the Push Press*

Strength Push Press 4 Sets of 6 *Rest 2 Minutes Between Sets WOD AMRAP 15: 60 Double Unders 30/21 Calorie Bike or Row 10 Thrusters (135/95)

Strength/Skill Strict Gymnastics 0:00-5:00 3 Deficit Strict Handstand Push-ups :15 Second Hanging L-Sit 5:00- 10:00 3 Deadstop Handstand...

Strength Back Squat Waves Set 1: 6 Reps @ 72% Set 2: 4 Reps @ 78% Set 3: 2 Reps @ 84% -Rest 3 Minutes- Set 4: 6 Reps @ 78% Set 5: 4 Reps...

WOD Teams of 3 4 Rounds For Time (30 Minute Cap): 60 Cal Row or 75/60 Cal Bike 50 Pull-ups 40 Power Cleans 30 Thrusters Round 1: 95/65...

Strength On the Minute x 9: 1 Tempo Front Squat WOD Teams of 2, AMRAP 20: 150m Row or 7/5 Cal Bike, 1 Burpee Box Jump 150m Row or 7/5 Cal...

WOD For Time: 75/55 Calorie Assault Bike 150' Walking Lunge 75 AbMat Sit-ups 150' Walking Lunge 75/55 Calorie Assault Bike