WOD: A. Deadlift (take 5 DL every :90 x 7 sets ) start @ empty bar B. Strict Press (take 5 reps every :60 x 7 sets) [...]

WOD: In teams of 2 Run 1 mile together + Alternate Rounds w/ 1 person working at a time 20 rounds 5 pull-ups 10 push [...]

WOD: A. Squat Snatch (2 t&g reps ) Take 1 set every :90 x 8 sets starting w/ blank bar B. Snatch Pull (4 reps @ ending [...]

WOD: A. Btn Drop to split  (3 reps w/ :02 pause in catch x 4 sets rest 1 min ) https://www.catalystathletics.com/exercise/417/Drop-To-Split/ use blank bar/light weight. Work [...]

WOD: A. Wtd. Pronated Strict Pullups (Build to 3rm in 12 min) B. 50 dB hammer curls/arm for quality * choose heaviest weight possible that you [...]

WOD: A. Power Clean (1.2.3 -- work to tough set ) (:05 rest b/t clusters) 2s and 3s must be t&g. This is going in as [...]

WOD: @ 0 : Metcon (Time) 2 rounds for time: 400m Run 40 Wall Balls @ 20lb/14b Front Rack Alt Rev Lunge + Front Squat  (build to max set) [...]

WOD: A1: Strict Press (10 reps x 5 sets rest :30 ) A2: Metcon (No Measure) Hold front bridge :45 x 5 sets rest :60 B. Metcon (5 Rounds for [...]

WOD: Metcon (Time) In teams of 2 w/ 1 person working at a time: (separate however you want provided it is equal work and both 1 [...]

WOD: A. high hang squat snatch (find tough single with :05 pause in catch) within 7 sets -- 1 set every 2 min B. Low Hang [...]