TEAMS of 2 for time 10-9-8-7-6-5-4-3-2-1 of power snatch 115/75 150m run (you go a round, i go a round. both must do each number) READ MORE

5 x 7 strict pull ups rest then 14.5 Open WOD 21-18-15-12-9-6-3 reps for time of: thrusters 95/65 bar over burpees (in the open these were bar facing burpees. we will do bar over so we can fit everyone) READ MORE

10 min any skill work rest then 12 min work on the hang squat snatch (work a light weight or build up to a heavy single) rest then amrap in 8 min of: 3-6-9-12-15-ect power cleans 155/105 bar over burpees READ MORE

12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″/20 box 12 Push press 115/75 9 Toes-to-bar READ MORE

Tabata squats (bottom to bottom) rest then amrap in 10 min of: 100 double unders 100 sit ups 20 sled push (down and back = 1) 90/45 rest then amrap in 3 min of: 15 split power snatches 25 shoulder to overhead 75/55   READ MORE

5 x 5 power cleans (unbroken sets, work up in weight) rest then amrap in 7 min of: 30 cal row 30 front squats 95/65 rest 7 min amrap in 7 min of: 20 kettle swings 20 lunge steps w/KB in front rack   READ MORE

emom for 20 min 1 full snatch rest then 3 rounds for time of: 7 over head squats 135/95 9 bar over burpees 12 chest to bar pull ups READ MORE

5 x 5 back squat (work up in weight) rest then AMRAP 15: 5 Toes to Bar 10 Hand-Release Pushups 15 Wallballs READ MORE

SKILL WORK: rotate between each of the follow stations for 5 min each pistols rope climbs handstand walk rest then 3 rounds for time 30 air squats 10 power cleans 185/125 10 burpees   READ MORE

2 x 1000m row for time rest at least 4 min between rest then 4 rounds for time of: 30 kettle swings 60 double unders READ MORE