A] Warm-up B] Benchmark Kelly 5 rounds for time: 400m run 30 box jump @ 24/20 30 wall-ball @ 20/14

A] Warm-up B] Skills Every minute on the minute for 15: min 1: *5-5 overhead dumbell lunges min 2: 60 sec ring plank min 3: max strict...

A] Warm-up B] Strength Power snatch 5-4-3-2-1-1-1 Note: not suppose to be touch & go. increase weight each set. C] Team Wod 2 rounds for...

A] Warm-up B] Strength In 15-20 minutes find your heaviest press complex: 3 push-press + 2 push-jerk + 1 split jerk Note: unbroken C] Wod...

A] Warm-up B] Strength In 15-20 minutes find your heaviest clean complex 2 deadlift + 2 squat clean + 2 front squat Note: touch & go C]...

A] Warm-up B] Strength In 15-20 minutes find your heaviest 3 position of power snatch Note: from ground, below knees, above knees. touch...

A] Warm-up B] Strength 4 sets of: 4 split jerk 15 sec rest 30 sec kettlebell overhead walk (30 sec each arm) Note: load over the sets C]...

A] Warm-up B] Hero wod Loredo 6 rounds for time: 24 air squat 24 push-up 24 walking lunge 400m run

A] Warm-up B] Strength Every 90 seconds, for 15 minutes: 1 clean & jerk Note: choose how your perform your lift C] Wod 5 rounds for time:...

A] Warm-up B] Skills 4 sets not for time: 6 alternate turkish get-up 1-2 min practice of 1 movement* of your choice Note: * muscle-up /...