A. Pull-up Technique B 5:00 AMRAP – 5 Strict PU / 10 push up/ 15 F. squats (75/55) 2:00 REST 5:00 AMRAP – 5 C2B PU / 10 push up/ 15 F. squats (45/35) 2:00 REST 5:00 AMRAP – 5 Chin over PU / 10 Push up / 15 air squat *score total rounds C. OLY Wall Sit/SplitsRead more

A. Ladder Drills/Agility – Coaches Choice B. 12:00 AMRAP 10 Slam Balls (30/20) 10 Push Ups 10 Box Jumps C. Team WOD – Coaches Choice (Tires/Worms/etc)Read more

A. Snatch Technique/PU & MU Technique B. 16:00 CAP: 20 Power Snatch (135/95) 40 C2B Pull-ups 20 Power Snatch (135/95) Max Muscle Up in any time remaining *OTM complete 20 Double Unders (sub 10 Tuck jumps) **score time when snatch completed & # of MU C. NFT – 50 Hollow Rocks & 50 Superman (break up as needed)Read more

6 Rounds (not for score) :30 Front Rack Stationary Lunge Steps :30 REST :30 Push Press :30 REST :30 Bent Over Row :30 REST :30 Ab Mat Sit-ups :30 REST *Athletes Choice on Weight, use one for all movementsRead more

***Endurance and Class WOD*** 5 Rounds: 2:00 Complete 250 Meter Row & Max Wall Walks 2:00 Complete 200 Meter Run (3 laps) & Max Ring Row 1:00 REST *Score total Wall Walk & Ring RowRead more