6 x 3 bench press rest then 2 min plank hold on elbows 25lb/15 plate rest then teams of two complete 6 rounds each of: 15 kettle swings  50 m sprint you do both then I do both = 1 round READ MORE

emom for 15 min  3 squat cleans rest then  3 x 2 back squat  rest then amrap in 6 min 5o double unders 20 pull ups 10 ring dips READ MORE

3 rounds for time of: 400 m run 25 sit ups 20 lateral box overs rest then as a class 5 x 40 m sprints (40 sec between each)   READ MORE

12 min work on the split jerk rest then amrap in 9min of: 30 clean and jerks 135/95 50 wallball shots 150 double unders READ MORE

  Saturday Fun Team WOD Teams of 3 AMRAP 7 Thrusters 50 Reps (95/65) 50 Reps (115/80) Max Reps (135/95) -3 Minute Rest- AMRAP 7 Hang Power Clean 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7 Deadlift 50 Reps (185/135) 50 Reps (225/155) Max... READ MORE

2o rep back squat (bar) 20 rep back squat (135/95) 20 rep back squat (max weight attempt)  rest then 3 rounds for time 7 muscle ups (bar or ring) 7 squat clean and jerks 205/130 READ MORE

amrap in 25 min of: 200 m run 15 HR push ups down and back sled push 185/125 READ MORE

5 x 1 of the following: 1 squat clean + 1 hang squat clean + 1 jerk 5 x 1 high hang snatch (from the pockets)  4 x 3 sumo style deadlifts rest then amrap in 6 min of: 10 burpees 10 toes to bar rest 2 min then amrap in 4 min 15 burpees 15 toes to bar     READ MORE

6 x 3 press rest then 10 min work on rope climbs and handstand walk rest then 300 Double Unders For Time Every Minute On The Minute do 10 Air Squats *9 Minute Cap READ MORE

10 min work on the tall clean (start with feet flat and shoulders shrugged) 5 x 3 front squat rest then amrap in 12 min 200m run 15 chest to bar pull ups 30 kettle swing       READ MORE