WOD: 053119 Below knee hang squat snatch (3 reps every 2 min x 8 sets ) Metcon (AMRAP - Rounds and Reps) 14 min AMRAP [...]

WOD: 053019 Squat Clean . Pause Above knee Hang Squat Clean (1 complex every :90 x 10 sets ) :02 Pause above knee position for [...]

WOD: 052919 Bench Press (feet elevated; 3 reps x 7 sets rest 2 min b.t) starts w/ blank bar Metcon (7 Rounds for time) Every [...]

WOD: 052819 Metcon (No Measure) EMOM x 10 min 1st min: 2-4Ring Muscle up (mod: 3-5 Ring dip + 3-5 CTB) 2nd min: 6-8 HEAVY [...]

WOD: 052719 Back Squat (5 reps every 2 minutes x 8 sets ) start @ blank bar and build every set Metcon (Time) 5 rounds [...]

WOD: 052619 Metcon (No Measure) EMOM x 10 min (skill based) 1st min: 3-5 hspu 2nd min: :30 Double Under / Practice --rest 10 min [...]

WOD: 052519 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body [...]

WOD: 052419 Squat Snatch . Above knee Hang Squat Snatch (1.1 every :80 x 10 sets ) start blank bar and build each set Metcon [...]

WOD: 052319 Muscle Clean (4 T&G reps every :60 x 3 sets) right into... (work on explosive hips and keeping bar close) - Light weight [...]

WOD: 052219 Every 5 minutes alternate b/t 400m Run & 500m Row 0- run 5 -  row 10 - run ... *Perform 6 Unbroken strict [...]