A] Warm-up B] Strength Power snatch 6 sets of 2 reps Note: load over the sets C] Wod For time: 7 rope climb then 2 rounds of: 7 snatch @...

A] Warm-up B] Strength Every 90 seconds, for 15 minutes: 3 front squat Note: load over the sets, from rack C] Wod Amrap 12 minutes: 30...

A] Warm-up B] Strength 15-20 minutes to find your heaviest set: 2 deadlift + 1 power clean + 1 hang power clean + 2 shoulder-to-overhead...

A] Warm-up B] Strength Overhead squat 5 sets of 5 reps Note: load over the sets C] Wod Amrap 3 minutes: 15 squat snatch @ 95/65 15...

A] Warm-up B] Strength Deadlift 5 sets of 4 reps + 60 seconds of farmer walk with kb Note: load over the sets C] Wod 3 rounds for time:...

A] Warm-up B] Strength 5 sets not for time: 8-10 reps of bench press practice handstand push-ups or 8-10 reps Note: 15-20 minutes max C]...

A] Warm-up B] Strength Every 90 seconds, for 15 minutes : 3 thrusters Note: load over the sets C] Wod For time: 1000m row 40 wall-balls @...

A] Warm-up B] Strength Power clean & jerk 5 sets of 3 reps Note: load over the sets C] Team wod For time: 50 dumbell/kettlebell snatch @...

A] Warm-up B] Strength Front squat 6 sets of 2 reps Note: load over the sets C] Wod Amrap 17 minutes: 12 wall-balls @ 20/14 10...

A] Warm-up B] Core work Every min for 20 min min 1: max moutain climb min 2: 1 min plank hold min 3: 10-15 weighted sit-ups min 4: 10-15...