WOD: A. Push Press 5,3,2,1 ( last set should be tough single, not max) B. 3 Rounds for quality not time: 10 Dumbell bench press 10 [...]

WOD: Back squat , work to a challening set of 3 B. For Time: 60 cal row 40 Alt Pistols 20 Back squats 155/115 * [...]

WOD: On a 20 minute running clock: 5 Rounds for time: 7 Power Clean 135/95 10 burpee pull Up + In the remaining time (within [...]

WOD: Run 400m 30 wall ball 20/14 to 10/9ft 30 box jumps 24/20" rest 3 min x 4 sets @ consistent pace