Skill/Strength  Row Conditioning 6 x 30/24 Calorie Row Rest 60 seconds between efforts Partner WOD -100 Calorie Assault Bike -100 Box Jump Overs 24/20 -100 Thrusters 95/65 -100 Chest to Bar […]

Strength/Skill Front Squat 6 Sets of 2: Sets 1 & 2 – 80% Sets 3 & 4 – 85% Sets 5 & 6 – 90% WOD 3 Rounds: -75 Double […]

Skill/Strength Bench Press 5×5 85% WOD AMRAP 3 -21 Overhead Squats (95/65) -21 Burpee Over the Rower -Max Calorie Row Rest 3:00 AMRAP 3 -18 Overhead Squats (115/80) -18 Burpee […]

Strength/Skill Front Squat 85% 5×5 WOD  AMRAP 20: -9 Calorie Assault Bike -12 Calorie Row -9 Kettlebell Swings (70/53)

Skill/Strength Deadlift 5×5 @ 90% WOD 4 Rounds: 10 Deadlifts (225/155) 25 GHD Sit-Ups 40/30 Calorie Assault Bike

Strength/Skill Squat 5×5 @ 85% WOD 800 Meter Run 6 Rounds “The Chief” (135/95) 400 Meter Run 4 Rounds “The Chief” (135/95) 200 Meter Run 2 Rounds “The Chief” (135/95) […]

Skill/Strength Squat Clean On the Minute x 12 (3 Rounds) Minute 1 – 3 Reps @ 72% Minute 2 – 2 Reps @ 77% Minute 3 – 1 Rep @ […]

Skill/Strength  Squat Snatch On the Minute x 12 (3 Rounds) Minute 1 – 3 Reps @ 72% Minute 2 – 2 Reps @ 77% Minute 3 – 1 Rep @ […]

Skill/Strength Press/Push Press/Push Jerk 5×5 80% ALL IN SPLIT JERK POSITION!!! WOD Buy In: 800 Meter Run Then 5 Rounds: -12 Chest to Bar Pull-ups -9 Squat Snatch (95/65) -6 […]

Skill/Strength Rope climbs -7 For those that have Rope climbs -14 Legit Attempts for those learning For those learning going half-way up will count as an attempt TIME TO STEP […]