A) Front Squat 7 Min EMOM RX Power Clean + 2 Front Squat B) 5 Rounds For Time (18 Min Time Cap) RX 20 Double Unders 15 Burpees 20 Russians (53/35) 15 Box Jump (24/20) L2 Sub 30 seconds DU attempts or 40 singles L1 Sub 20 singles Sub box step ups Notes: Work up to a challenging weight on the EMOM. The Metcon is a sprint… pick a pace you can keep for all 5 rounds, but push to go quickly. #WOD #FrontSquat #emom #doubleunders #dus #burpees #russian #russianswi

A) Clean and Jerk Complex 7 Min EMOM RX Clean DL + Hang Clean + Jerk L1 MB Clean DL + MB HP Clean + Push Press B) 21-15-9 RX Deadlift (225/165) Burpees Notes: You can build to a heavy lift as you go. Any press outs or fails means droping the weight back down and drilling the technique. The deadlifts should be done in 2-3 sets at the most. If you have to do singles, the weight it too heavy. #WOD #EMOM #Clean #CleanDeadlift #HangClean #Jerk #Deadlift #Burpees

A) Strict Press RX 3 X 8 L2 3 X 5 B) 5 Rounds For Time (25 Min Cap) RX 200 M KB Goblet Carry (70/53) 20 Burpees L1 Sub Farmer Carry Sub 10 Burpees Notes: Weighted walks are critical for developing strong legs in a different way than squats. This will challenge your grip, arms, legs… everything. Pick a weight you only have to put down once at most. #WOD #Deadlift #KB #GobletSquat #Burpees #Press #StrictPress

A) Back Squat 3x5 B) 12 Min AMRAP RX 9 Hang To Overhead (115/85) 9 Bar Facing Burpees L2 Scale Weight L1 6 Hang To Overhead 6 Burpees Notes: Use the same weight for all 3 sets of the back squat. Warm up and pick a weight you're confident you can move for all three sets. For the Hang to Overhead, pick a weight you can do unbroken. Practice cycling the weight from overhead back to the hang. Singles are not acceptable. #WOD #BackSquat #AMRAP #Hangtooverhead #Hang2

A) 10 AMRAP RX 24 Double Unders 16 Sit Ups 8 Burpees L2 Sub 30 Seconds DU Attempts L1 Sub 48 Singles B) ROMWOD #WOD #AMRAP #doubleunders #du #situps #burpees

A) PRESS 1-1-1-1-1 B) For Time ( 14 min cap) L3 50 Wall Ball (20/14) 40 CAL ROW 30 BURPEES 20 KB (53/36) L1 30 Wall Ball 20 Cal Row 10 Burpees 10 Russian KB Notes: We're establishing a one rep max on press. Start with 2 warm up sets with a very light weight. Increase weight each rep. On the WB's and KB swings, pick a weight you can do in two or three sets. Try and go unbroken on KB's. #wod #press #wb #row #burpees #WOD

21-15-9 (12 Min Cap) Calorie Row Thrusters (75/55) Burpees ROMWOD Notes: Find a pace you can hold throughout the entire workout without stopping. Transition quickly between movements. #WOD #Calrow #row #rower #thruster #burpees #21159

3 Rounds For Time (3 Min Rest in Between) L3 200 M Row 15 KB Swing (70/53) 10 Burpees ROMWOD Notes: The 3 minute rest break is done when you've completed your first round. Watch the clock and take the full 3 minutes. Do not begin round 2 early. The goal is to completely recover before starting the next round so you can sprint each round. #WOD #KB #KBSwings #Burpees

A) 3 Rounds For Time (10 Min Cap) L3 10 Russian KB Swings (70/53) 10 Goblet Squats 10 Burpees 10 Sit Ups L2/1 Scale weight B) ROMWOD #WOD #RussianKBSwings #GobletSquats #Burpees #Situps #ROMWOD