WOD: EMOM x 20 min: 1st min: 5 T&G DL @ 30X1 2nd min: 5 Tough Bench press 3rd min: 12 Russian Swings @heavy load [...]

WOD: A. 400m Run (Time) Max Effort 400m Run x 2 sets with 4 min rest b/t each *rest approx 6-8 minutes until everyone gets [...]

WOD: Alternate b/t movements every :90 x 5 sets A1: Back Squat (@ 30X1, 6 reps ) A2: Single arm dumb bell row (10 reps/arm [...]

WOD: 4 sets: :30 Airbike :30 Box jumps @ 24"/20" :30 KB Swings @ 24kg/16kg rest :90 b/t sets + rest 3 min + 4 [...]

WOD: A. 6 DL. 5 hang power cleans. 4 front squat. 3 shoulder to overhead Work to tough set (unbroken) B. Every 3 minutes x [...]

WOD: Every 2 minutes perform 1 fast set x 12 sets 3 Box jumps 3 Burpees 6 Wall Balls @ 20lb/14lb 6 CTB / Pullup [...]

WOD: A1: Deadlift (10 reps @ 30X1) 4 sets: (Dont Count 2 warm up sets. May build through 4 sets) *rest :20 A2: Dynamic Push [...]

WOD: 3 sets: 400m Run rest 2 min b/t score is worst time rest approx 6-8 minutes until everyone gets at least 8 minutes rest [...]

WOD: A1: Back Squat (8 reps for 4 sets, rest 1 min between) A2: Supinated grip ring rows (8-12 reps x 4 sets rest 1 [...]

WOD: 7 sets: :90 AMRAP: 10/8 Calorie Row 8 Burpee to Approx 6" touch (2 hand touch) AMRAP Double Unders remaining time rest :90 b/t [...]