WOD: A. Tall jerk  (3 reps @ LIGHT weight x 4 sets rest 1 min) B. Push Jerk (3 reps every 2 min x 6 sets ) [...]

WOD: A1: Metcon (Weight) 100 ft Unbroken Suitcase Carry/side x 5 sets rest :45 A2: Supinated Bent Over Barbell Row (8 reps x 5 sets rest :45 ) B. [...]

WOD: A. Power Clean (3.2.1 work to tough set within 15 min ) Tng 3 (rest :05), Tng 2 (rest :05), 1 rep --be sure to [...]

WOD: 2 sets of the below, alternate bt part A & part B Metcon (2 Rounds for time) perform 1 round @ 0 and 1 round [...]

WOD: 30 min AMRAP (split work bt both partners with one partner working at a time) 800 ft OH LA KB Carry 24kg/16kg 800 ft [...]

WOD: A. "Paused" Snatch Balance . Oh Squat  (1 set x 7 sets every 2 minutes ) 1.2 - full :03 pause in bottom of snatch [...]

WOD: A. Push Press . Push Jerk (3.3 x 7 sets rest 1m30- 2 min) 3 .3 (no drop b/t) B. EMOM 1st min: 1 Rope [...]

A1: Pendlay Row (6 T&G Reps x 5 sets rest :30 ) blank bar start A2: Bent Over Reverse Db Flys (12 reps x 5 sets rest 1m30) B. [...]

WOD: A1: Power Clean (3 T&G Reps x 6 sets rest 1 min ) A2: Bench Press (8 reps x 6 sets rest 1min ) B. 9 min AMRAP [...]

WOD: The below is to be done @ 85-90% effort Metcon (AMRAP - Rounds and Reps) 3 min AMRAP: 4 burpees 6 KB swings @ 24kg/16kg [...]