WOD: 5 sets: (this counts all sets including warm up) Single Leg CrossOver Step up on Box holding dbells (8 reps L- leg ) rest [...]

WOD: Teams of 2 Complete w/ 1 person working at a time: 400m run x 3 sets/partner 80 Toes to bar 500m/450m Row x 2 [...]

WOD: 5 sets (this is includes all warm up sets:) A1. KBSA Z-press w/ Front rack KB (on  non-working arm, 8 reps L-arm ) rest [...]

WOD: A. Squat Clean (1 RM ) within 15 minutes B.EMOM x 18 min: 1st min: 3 heavy front squat (taken from ground) 2nd min: [...]

WOD: 3 rounds for time w/ partner 1200m row 90 Alt Dbell Snatch 50lb/35lb 60 burpees 300 Double Unders *1 person works at a time* [...]

WOD: A. Power Snatch + Below Knee Hang Power snatch + Snatch Balance (1 set every 1m45 x 8 sets ) start w/ bank bar [...]

WOD: A1: Barbell Split Squat (5 reps x 6 sets (includes warm up set)) FFE on 25# rest 1 min A2: Strict Toes-To-Bar ( 8-12 [...]

WOD: 5 rounds for time (3 person team) StationA Row 200/180m StationB Airbike 15/12 StationC Front Bridge hold rest 2 min b/t sets *All team-mates [...]

WOD:    A1. Seated SA Dbell  (8 reps/arm 5 sets (including warm up set)) rest :45 A2. Strict Pronated Pullups (8 reps ) rest :45 [...]