Skill/Strength Deadlift 5×5 @ 80% WOD AMRAP 14 minutes 6 Deadlift 225/185 12 Hand Release Push-Up (HRPU) 18 Evil Wheels

Skill/Strength Front Squats 5×5 @ 80% WOD 4 Rounds -200m Farmer Carry 53/35 -20 Goblet Squats -20 Russian KBS

Skill/Strength Bench 5×5 80% WOD -10 Rope Climbs -30 HSPU -50 Cal Bike -80 Snatches 75/55 -100 Burpees One partner working other will rest, movement reps can be broken however […]

Skill/Strength Deadlift 5×5 80% WOD 4min Window Complete -1 Round of DT 135/95 Remainder AMRAP Wallballs 20/14 1min Break 6min Window Complete -2 Rounds of DT Remainder AMRAP WallBalls 1min […]

Strength/Skill Strict Press 5 x 5 @80 WOD 50- Sit-Ups 40- Air Squats 30-Cal Row 20- Toes-2-Bar 10- Burpees 20- Toes-2-Bar 30-Cal Row 40- Air Squats 50- Sit-Ups

Skill/Strength Squats 5×5 80% WOD 10 Rounds -8 Cal Bike -6 KBS 70/53 -4 Box Jumps

Strength/Skill Heavy 3 Rep OHS Work on getting confident with a heavy load overhead. WOD 18 AMRAP -8 OHS -8 Box Jump Overs

Skill/Strength Light Yokes WOD 4 RFT 7 Pull-Ups 14 Hang Power Cleans 115/75 28 Double Unders

Skill/Strength 6×1 Snatch at 80% WOD -15 Snatches 75/55 -200m Run -12 Snatches75/55 -2oo Run -9 Snatches -200m Run 2 min Mandatory Break -9 KBS 70/53 200m Row -12 KBS […]

Strength: Deadlifts 4 x 4 @80% WOD Partner wod: both partners buy-in and cash out at same time. Only 1 person works at a time afterwards. Buy-In: 1 Tower Run 1200 […]