WOD: EMOM x 24 min: 1st min: 10 Deadlifts 2nd min: 100m Run 3rd min: 20 Abmat sit ups 4th min: 10 Standing Dbell Press [...]

WOD: 3 sets (flow speed/rest as needed 100ft OH Carry / arm 15 standing banded oblique twist/ side 15 double arm hammer curl Team of [...]

A. Overhead Squat (Work to tough triple within 7 sets ) B. For time: 800m run 30 OH squats 95/65 30 bar facing burpees 30 CTB [...]

A. Push Press (2 - 2 - 2 - 1 - 1 -1 - 1) take 1 set every :90 w/ :04 OH Pause -- start [...]

WOD: A. 4 sets (including warm up set) SA RA DB Row, 8 reps @ 20X0 RIGHT INTO (Cannot put bell down) :60 RA Suitcase [...]

WOD:  A1: Double Overhand Grip Deadlift  (2 reps @ 30X1 x 7 sets rest 1 min ) 1 blank bar set then build up throughout all 7 [...]

WOD: Athletes will be grouped in 4s. 1 group will start on station 1, another on station2 and the last on station 3. Then rotate [...]

WOD: A. EMOM x 10 min : (SKILL BASED) 1st min: 3 LIGHT High Hang Sq Snatch 2nd min: 1-5 kipping hspu (skill) B. EMOM [...]

WOD: 30 minute AMRAP (team of 2) 3 minute intervals: 200m Run Buy in each round + Remaining time of interval 5/5 Alt Dbell Snatch [...]

WOD: A. Overhead Squat (2 reps @ 32X1 x 7 sets rest 2 min ) during rest perform 5/5 kneeling t-spine rotation and 5/5 Hip Fire [...]