1) Push Press 3 x 5 reps @70 - 75% 1RM Rest 2 - 3 min b/t sets In 12 min, complete: 3 rounds 15 lunges with kb overhead (24/26kg) 30 double unders 10 pull ups Then row max meters with remaining time. Rx+ = CTB Pull Ups Read more »

1) Hang Clean (1" above knee) 3 x 3 reps @ 70 - 75% 1RM Rest 2 min b/t sets 2) 3 rounds for time: 10 x clean & jerk (135/95lbs) Run 400m Endurance WOD: Couch to 5k 4 - 6  x 400m with 2 minute rest Zydeco Marathon (Half) - 5 x 4 minutes with Read more »

1) Back Squat 3 x 5 reps @70 -75% 1RM Rest 2 - 3 min b/t sets 2) 5 rounds for time (15 min time cap) 6 hand stand push ups 8 pistols 10 box jump overs (20/24") 12 toes to bar hspu sub = 12 regular push ups pistol sub = 20 air squats Read more »

1) Deadlift 1 x 5 reps @80 - 85% 1RM Rest 2 - 3 min b/t sets 2) Complete as many rounds as possible in 5 minutes of: 10 kettlebell swings 10 burpees rest 5 min Complete as many rounds as possible in 5 minutes of: 8 box jumps (24/20") 8 pull ups Endurance WOD: Read more »

1) Jerk (split) 3 x 5 reps @80 - 85% 1RM Rest 2 - 3 min b/t sets 2) 3 rounds for time: 30 power snatch (75/55lb) run 800m 20 min time cap   Read more »

1) Hang Snatch (1" above knee) 3 x 3 reps @ 80 - 85% 1RM Rest 2 min b/t sets 2) Row 500m for time 15 toes to bar/30 double unders Row 500m for time 15 toes to bar/30 double unders Row 500m for time Complete the 500m rows and rest 3 - 5 min. Read more »

1) Push Press 3 x 5 reps @80 - 85% 1RM Rest 2 - 3 min b/t sets 2) Complete as many rounds as possible in 15 minutes of: 10 Push ups 200m run 10 ground to overhead (45/35lb plate) Read more »