WOD: Every 2 minutes, for 16 minutes (3 sets of each): Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 3011 Station [...]

WOD: A. 3 sets: (1-2 warm up sets) Bench Press x 10 reps @ 20X1 Rest 45 seconds Strict Supinated Pull-Ups x 4-8 UB reps (load/modify [...]

WOD: Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 15 toes to bar

WOD: A. Thruster, work to tough 3 rep (must power clean first rep) (15 min) B. Rx Unbroken 10-1 for time *Perform 5 Pullups after [...]

WOD: For time in Teams of 2: (Co-Ed Teams) 400m Run w/ Wall Ball Over the shoulder Carry Each Shoulder 100 Push ups 100 Pullups 100 [...]

WOD: 10 minutes of Handstand Hold Practice *off wall if advanced* *looking for :10-:20 holds with :60 rest* A1. Romanian DL @ 3011, 10 reps x 3 [...]

WOD: EMOM x 30 minutes: 1st min: Front Squat, 5 tough reps (taken from ground) 2nd min: Toes to bar, 9-12 unbroken reps 3rd min: Run [...]

WOD: A. Wtd Ring Dips, build to tough triple within 10 minutes *Sub with bar dip if needed* B.Rx 5 sets for time: 100m Farmers [...]

WOD: 3 sets @ moderate effort: 400m Row :30 L-Side Bridge 400m Run :30 R-Side Bridge + rest 7 min w/ active stretching + "Annie" [...]

WOD: A. Squat Clean Thruster, work to max B. 5 sets for time: 5 Squat Clean Thrusters @ 115lb/75lb 10 Burpee Box jumps @ 24"/20" [...]