4 x 10 alternating db press (can be done sitting or standing) rest then emom for 20 min odd min box jumps (10-15) even min burpees (10-15) you choose the number but stay with it the whole time. this is considered general conditioning and not a full out balls to the wall type of wod. READ MORE
5 x 5 strict or weighted pull ups rest then complete for time 1000m row 20 back squats 155/105 6 rounds of 10 kettle swings 6 toes to bar 3 pull ups READ MORE
teams of 2 amrap in 10 min with 100 cal row buy in max overhead squats 95/65 rest 4 min amrap in 10 min with 100 burpee buy in max front squats 115/85 rest 4 min amrap in 10 min with 100 cal bike buy in max back squats 135//95 READ MORE
7 x 3 power snatch from below the knee stay about 70% of 1 rep max rest then amrap in 12 min 50 wallballs 15 db push press right 50/35 15 db push press left 30 cal row READ MORE
with a 16 min clock Part A) amrap in 10 min 12 deadlifts 115/85 8 burpee box jump 1 rope climb Part B) with remaining time find a 1 rep max for the squat clean* *you must complete 10 double under prior to each attempt READ MORE