FITNESS For time: 100 Double Unders + 4 rounds: 22 Front Rack Lunges, 95/65lbs. 22 Pushups 22 Pull-ups + 100 Double Unders SPORT A. For...

FITNESS A. Muscle Snatch 5-5-5-5-5 - B. 5 rounds for time: 12 DB Snatches, 50/35lbs. 18 Step-overs, 24/20" 15 Push Jerks, 115/75lbs....

FITNESS Pause Back Squat, 3-3-3-3-3 - For time: 30 Wallball Shots, 20/14lbs. 15 Toes to bar Rest 2 mins X 5 SPORT A. Back Squat 5x2@90% -...

SQUAD WOD For time: 150 Thrusters, 135/95lbs. 150 Burpees to plate *both partners work to complete the work, but can switch movements as...

FITNESS For time: 10 Rope Climbs 20 Ring Dips 30 Russian KBS, 70/55lbs. 40 DB Push Presses, 50/35lbs. 50 Pull-ups SPORT A. For time: 10...

STRENGTH A1. Pause Front Squat 3-3-3-3 A2. Broad Jump, 4x40ft. B1. DB Step-up, 4x12 alt. B2. Leg extension, 4x15 C. Rotating Medball...

FITNESS A. Close Grip Bench Press 5-5-5-5-5 - B. 3 rounds for time: 18 Hang DB Snatches, 50/35lbs. 15 Box Jumps, 24/20" 21 Pushups SPORT...

FITNESS A. AMRAP 15 mins: 12 Clean & Jerks, 115/75lbs. 10/8 Cal. AB SPORT A. AMRAP 15 mins: 12 Clean & Jerks, 115/75lbs. 10/8 Cal. AB B....

FITNESS A1.Reverse Lunge, 5x12 alt. A2. Weighted Side Plank, 5x30 sec - B. Every 4 mins for 16 mins: 33 Wallball Shots, 20/14lbs. 43 DU...

SQUAD WOD For time: 500m Row 60 Hang Power Cleans, 95/65lbs. 50 Front Squats, 95/65lbs. 40 T2B + 500m Row 50 Hang Power Cleans, 95/65lbs....