10 min work up to a heavy squat clean and split jerk rest then 3 rounds for time of 3 split jerk 4 front squats 5 cleans you choose the weight post wod cool down over at docs to help load the moving truck….nothing heavy…mostly boxes READ MORE

8 min work on the tall hang snatch from the pockets 5 x 1 pause snatch (pause below knee and then above) Work up rest then 2 round for time of: 30 overhead squats 95/65 15 chest to bar pull ups 400 m run   READ MORE

emom for 24 min of the following stations 1 min sled push 135/ 95 (down= .5 point / down and back =1 point …ect) 1 min row for calories (10 = .5 / 15 = 1 / 20 = 1.5…ect) 1 min burpees (5 = .5 / 10 = 1) 1 min rest total points = score at the end of all 24 min READ MORE

5 x 8 strict pull ups rest then amrap in 20 min of 150 m waiters walk with plate 45/25 20 Russian kettle swings 32k/24 15 toes to bar READ MORE

10 -8-6-4-2 deadlift unbroken reps, work up rest then amrap in 10 min of: 50 wall ball shots 50 double unders 50 situps 50 push press 95/65 READ MORE

4 x 2 front squat rest then 21-15-9 of strict hspu hang power cleans 135/95 front squats 135/95   READ MORE

DOC & VERT – TEAM FIGHT GONE BAD 5 championship rounds teams of two move through each station for 1 min each for max reps. 1 min rest will be given after each round. Only 1 partner can work at a time. score is number of reps completed after 5 rounds Wall-ball, 20 pound... READ MORE

6 x 2 bench press rest then amrap in 10 min of: 5 strict pull ups 10 deadlifts 225/145 15 power snatches 75/55 (use two bars)   READ MORE

15 min… work up to a heavy complex of: 1 squat clean + 1 hang power clean + 1 front squat rest then 5 rounds for time of: 150m run 15 wall ball shots READ MORE

“Grace” 30 clean and jerks for time 135/95 (10 min cut off) rest then 5 x 5 back squat (across) rest then 5 rounds amrap in 2 min of: 5 burpees + max kettle swings in remaining time rest 1 min between each round score is the total number of swings after all 5 rounds READ MORE