Mobility and Skill:
Overhead Squat

Wod:
Teams of two, one athlete works at a time.
For Time
50-40-30-20-10 reps of
Burpees
Toes to Bar
Push-ups

Strength:
5-5-3-3-2-2-2-1 reps of
Back Squats

Wod:
12 min AMRAP
8 Ring Pull-ups
8 Push Press (60/42.5)
24 Double Unders

5min EMOM:

7 Bench Press

WOD:

7 Rounds For Time

8 Wall Ball 9/6

10 Kettlebell Swing 55/35

12 Box Jump 31/24

Wod:

5K Row

Core:

5 Rounds of 30 sec on 30 sec off

Handstand Holds

WOD:

21-15-9 Reps of 

Shoulder to Overhead 50/30

Bar Facing Burpees

1000m Run

9-6-3 Reps of

Shoulder to Overhead 50/30

Bar Facing Burpees

Strength:
Front Squat (15-10-5-3-1)

WOD:
10 min EMOM
5 Snatches (50/30)

Skill:
Deadlift

Wod:
2 min AMRAP
Deadlifts (70/50)
2 min AMRAP
Double Unders
3 min AMRAP
Deadlifts (70/50)
3 min AMRAP
Double Unders(70/50)
4 min AMRAP
Deadlifts (70/50)
4 min AMRAP
Double Unders

Skill:
Double Under

Wod:
12 min AMRAP
5 Kettlebell Squat Cleans Each Side
10 Sit-ups
150m Run

Wod: (25min Time Cap)

For Time:
800 m Row
1 Cindy
600 m Row
2 Cindy
400 m Row
3 Cindy
200 m Row
4 Cindy

WOD:

Tabata Something Else

Pull-up

Push-up

Sit-up

Air Squat

STRENGTH

6 MIN EMOM
1 STRİCT PRESS
2 PUSH PRESS
3 PUSH JERK

WOD

16 MIN EMOM

ODD: 30 DOUBLE UNDER

EVEN : 10 BACK SQUATS (60/40)

Skill:

Medicine Ball Clean

Wod:

"KELLY"

5 Rounds For Time:

400 m Run
30 Box Jumps (24/20)
30 Wall Balls (9/6) 

Skill:

Med. Ball Clean

WOD:

Kelly

5 Rounds For Time

400m Run

30 Box Jump 24/20

30 Wall Ball 9/6

WOD:

Athlete 1:

250 m medicine ball carry and run (9/6)

Athlete 2:

Row

Core:

15 sec on 15 sec off

L sit holds 

For Time:

20 Thrusters (95/65lb)

30 Toes To Bars
40 Double Unders
50 Kettlebell Swings (35/25lb)
600 m Run
50 Kettlebell Swings (35/25lb)
40 Double Unders
30 Toes To Bars
20 Thrusters (95/65lb)

Strength:

Strict Pull-up (5x5)

WOD:

6 Rounds For Time
10 Ring Push-ups
15 Sit-ups
200 m Run

Skill:

Pistol Squat

WOD:

"DT"

5 Rounds For Time

12 Deadlifts (155/105lb)

9 Hang Power Cleans (155/105lb)

6 Push Jerks (155/105lb)

Strength:

12-10-8-6-4 Bench Press

WOD:

12min EMOM:

ODD: 6 Snatch 42,5/30

EVEN: 12 Parallette Dips

GRIFF For Time

800 m Run
400 m Run Backwards
800 m Run
400 m Run Backwards

Core:
200 Mountain Climbers

Strength:

Bring Sally Up - Back Squat 60/40

WOD:

Helen

3 Rounds for time

400m Run

21 Kettlebell Swing 55/35

12 Pull-up

WOD:

15min Amrap

20cal Rowing

Rowing Up Time Air Squat

CORE:

Plank Complex

Skill:

Kipping

WOD:

18-15-12-9-6-3 reps of

Burpees
Box Jumps (30''/24'')

Strength:

Strict Press 6-6-4-4-4-2-2-1

WOD:

For Time

50 Double Under

6 Deadlift 60/40

40 Double Under

9 Deadlift 60/40

30 Double Under

12 Deadlift 60/40

20 Double Under

15 Deadlift 60/40

10 Double Under

18 Deadlift 60/40

With a running clock:

At 0:00
AMRAP 4 min

10 Toes to Bars
10 Hand Release Push-ups
10 Overhead Squats (40/30)

Rest 4 min

At 8:00
AMRAP 3 min

10 Toes to Bars
10 Hand Release Push-ups
10 Overhead Squats (40/30)

Rest 3 min

At 14:00
AMRAP 2 min

10 Toes to Bars
10 Hand Release Push-ups
10 Overhead Squats (40/30)

Rest 2 min

At 18:00
AMRAP 1 min

10 Toes to Bars
10 Hand Release Push-ups
10 Overhead Squats (40/30)

CORE:

5 Rounds For Time

30'' Handstand Hold

30''Superman Hold

30'' Hollow Body Hold

WOD:

12min Amrap

3 Pull-up +3 - +3 - +3... - +3 

3 Parallette Dip +3 - +3 - +3... - +3 

100m Run

WOD

20 MIN EMOM

ODD : 7 HANG POWER CLEAN 50/40

EVEN : 100 MT FARMERS CARRY 50/35

STRENGTH

FRONT SQUAT

5-5-4-4-3-3-2-2-1

WOD

15MIN AMRAP

300 MT RUN

10 PUSH PRESS 50/40

Skill:

Handstand

WOD:

7 Rounds For Time

7 Burpee to Jumping Ring Pull-up

14 Jumping Lunge

21 Sit-up

With a 14 min Clock

300m Run
30      Wall Ball
30      Inverted Row
200m Run
20      Wall Ball
20      Inverted Row
100m Run
10      Wall Ball
10      Inverted Row
In remaining time AMRAP Cleans (60/40)

WOD:

5 MIN EMOM

50 MT BEAR WALK

4 ROUND FOR TIME

4 BENCH OVER JUMPS

30 DOUBLE UNDER

15 MT STANCE RUN

300 MT RUN

Strength:

Deadlift 5x5

WOD:

21-15-9

Kettlebell Swings(55/35)

Dumbell Push-ups

Toes to Bars