1) Hang Snatch (1" above knee) 3 x 3 reps @ 75 - 80% 1RM Rest 2 min b/t sets 2) 3 rounds not for time: 3 turkish get ups each arm 5 tall box jumps 3) Row 500m for time Endurance WOD:  Couch to 5k 6-8 x 200m with 2 minute rest Zydeco (half) Read more »

1) Push Press 3 x 5 reps @75 - 80% 1RM Rest 2 - 3 min b/t sets 2) 3 rounds for time: 40 Sit ups Run 200m rest 5 min 3 rounds for time: 10 push press (115/75lbs) 6 broad jumps (6/5') Read more »

1) Hang Clean (1" above knee) 3 x 3 reps @ 75 - 80% 1RM Rest 2 min b/t sets 2) 3 sets: a. 5 strict pull ups (add weight if necessary) b. 10 - 20 perfect push ups rest 2 min 3) In 12 minutes, Row 1,000m 50 lunges 30 burpees 20 toes to Read more »

1) Back Squat 3 x 5 reps @75 - 80% 1RM Rest 2 - 3 min b/t sets 2) 5 rounds for time: 10 overhead squats (95/65lbs) 50 double unders Read more »

1) Deadlift 1 x 5 reps @70 - 75% 1RM Rest 2 - 3 min b/t sets 2) 3 rounds for time: run 800m 15 burpees 15 KB snatch (24/16kg) Endurance WOD: Couch to 5k 1 mile (TT - Time Trial) Zydeco Marathon (Half) 5 x 2 miles with 5 minute rest (whole) 5 x Read more »

1) Jerk (split) 3 x 3 reps @70 - 75% 1RM Rest 2 - 3 min b/t sets 2) 9 - 12 - 15 - 18 - 15 - 12 - 9 wall balls (20/14lb) kettlebell swings (24/20kg) Read more »

1) Hang Snatch (1" above knee) 3 x 3 reps @ 70-75% 1RM Rest 2 min b/t sets 2) 6 rounds: 250m row Rest 2 min Endurance WOD: Couch to 5k 20 minutes of 90 sec ON and 30 sec OFF Zydeco Marathon (Half) - 8 x 400m with 2 minute rest (whole) - 10 x Read more »