WOD: 20 Unbroken Pullups 400 Meter Run 3 RFT REST 5 MINS 10 RDS of: 30 seconds on / 30 seconds rest Pushups

WARM UP: Over Head Squat 40% x 5 50% x 5 60% x 5 OHS 5 mins to find your 10 rep max 5 mins to find your 5 rep max 5 mins to find your 1 rep max WOD: 1 Snatch 10 OHS 20 Burpees 15 min AMRAP RX = 115 / 75 PHA [...]

WOD: 40 Double Unders 30 Box Jumps 20 Kettle Bell Swings 5 RFT RX = 24 inch box

WARM UP: 25 Double Unders 15 Drop Squats 10 Step Ups (per leg) Quad Stretch on Box 2 Rds SKILL WORK: w/ Barbell 3 High Hang Cleans 3 Front Squats 3 Push Press 3 Back Squats 2 RDS WOD: 21 Thrusters 21 Pull Ups 15 Thrusters 15 Pull Ups 9 Thrusters 9 Pull Ups 6 [...]

WARM UP: 200 Meter Run (bridge and back) Calf Stretch on box or wall, x 2 Hamstring Stretch on Box, x 2 10 V Ups 10 Super Mans 3 rds WOD: 50 Double Unders 8 Dead Lifts 50 Sit Ups 3 Rds for time