A] Warm-up B] Strength Every 90 seconds, for 15 minutes: 3 thrusters + 15-30 double-unders Note: load over the sets C] Wod 3 rounds for...

A] Warm-up B] Skills 15-20 minutes to practice one movement of your choice; double-unders / handstand push-up / ring dip / muscle-up /...

A] Warm-up B] Strength Back squat 5 sets of 3 reps Note: load over the sets C] Wod Amrap 20 minutes: 5 back squat @ 225/155 or 5 front...

A] Warm-up B] Strength Split Jerk 5-5-3-3-1-1-1 Note: from rack C] Wod 21-15-9 for time: Ring dips Toes-to-bar Hang power clean and jerk...

A] Warm-up B] Strength 5 sets of: 2 power clean+ 2 front squat + 2 push-press Note: load over the sets C] Wod 6 rounds for time: 300m row...

A] Warm-up B] Strength Deadlift 5 sets of 5 reps Note: load over the sets C] Wod Max reps in 3 rounds of : 1 min of : deadlifts @ 185/135...

A] Warm-up B] Strength 5-5-3-3-1-1-1 hang squat snatch Note: warm-up wisely C] Wod Amrap 10 minutes: 12 snatch grip deadlifts @ 95/65 6...

A] Warm-up B] Strength Every 3 minutes for 15 minutes: 20 walking lunges* @ heavy load 5-15 ring dips Note: * with kettlebell or dumbell...

A] Warm-up B] Strength 4 sets of: 6 shoulder press rest 30 seconds 60 seconds of plank rest 30 seconds 10 ring row 60 seconds rest C] Wod...

A] Warm-up B] Strength Power snatch 5 sets of 3 reps Note: load over the sets C] Wod Amrap 9 minutes 5 power snatch @ 135/95 15...