WOD: A. Deadlift (work to tough set of 3 reps (mixed grip)) B. CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps) 13-Minute AMRAP: 55 [...]

WOD: 28 min EMOM: 1st min: 12/9 Cals on Ski 2nd min: 2 rope climbs 3rd min: 100m run 4th min: 12 shoulder to overhead [...]

WOD: A. Bench Press (5 reps x 5 sets rest 2 min ) build to moderate set of 5 first. then repeat all sets of [...]

WOD: A. Back Squat (waveload - 7-5-3-7-5-3) B. EMOM x 15 min 1st min: AMRAP Wall Balls 20lb/14lb 2nd min: Strict pronated pull-ups 3rd min: [...]

WOD: In teams of two complete as many reps as possible of the following: 500m Row 20 Thruster 95/65 20 Pull up *can be broken [...]

WOD: A. Power Snatch (Work to a tough touch and go double ) B. 10 min AMRAP: 30 double under 12 hang power snatch 75/55 [...]

WOD: Complete one set every 2 min for 5 sets each: 1st: 50 ft OH walking lunge 2nd: 5 strict weighted  pull up Metcon (Time) [...]

WOD: With a partner (1 working at a time) 30 min AMRAP: Run 1 mile together + 10 Wall Ball 20/14 to 10/9 ft 10 [...]

WOD: A. Behind the neck jerk. Split jerk Work to a tough 1.1 in 15 min B. 15 min AMRAP: 30 cal Row 20 box [...]

WOD: A. Front Squat (Work to a tough set of 2 in 15 min) B. 3 rounds for time: 15 Hang power clean 135/95 20 [...]