Skill/Strength Deadlift 5×5 @80% WOD 20 Thrusters 95/65 20 SDHP 20 Push Press 20 OHS 20 Front Squats 4 Burpees Every minute

Skill/Strength Bench 5×5 @85% WOD 20 Min EMOM Min 1: AMRAP Cals on Assault bike Min 2: AMRAP Back Rack Lunges 95/65 Min 3: AMRAP Snatches 95/65 Min 4: AMRAP […]

Skill/Strength 10 Band Sprints WOD 1 Mile Run 5 Rope Climbs 50 Deadlifts (155/110)

Skill/Strength 5×5 Bench @ 80% WOD 3 Rounds: 30 Double-Unders 30/24 Calorie Row 30 Double-Unders 20 Dumbbell Power Snatches (50/35) 30 Double-Unders 10 Burpee Box Jump Overs (24″/20″)

Teams of 2 with a 30:00 Cap: 50/30 Calorie Assault Bike 50 Power Snatches, 50 Thrusters (75/55) 50/30 Calorie Assault Bike 40 Power Snatches 40 Thrusters (95/65) 50/30 Calorie Assault Bike […]

WOD 15 Power Snatches (65/45) 15 Box Jump Overs, 1 Rope Climb 12 Power Snatches (95/65) 15 Box Jump Overs, 1 Rope Climb 9 Power Snatches (115/80) 15 Box Jump […]

Skill/Strength/Warmup Mile Run WOD 25 Burpees Directly into… 15-12-9 (Females 12-9-6) Row Calories Assault Bike Calories Directly into… 25 Handstand Pushups Directly into… 15-12-9 (Females 12-9-6) Row Calories Assault Bike […]

Skill/Strength Deadlift 4×10 75% WOD 22 min AMRAP -20m Single Arm Dumbbell OH Walking Lunge  50/35 -12 Alt Dumbell Snatch 50/35 -5 Buprees Facing Dumbell