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WODMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 400m Run 15 Wall Balls 25/20 12 DB Snatch 60/45 9 Burpee pull ups

WODWeightliftingBack Squat (1x8 @ 65%)Back Squat (1x8 @ 70%)Back Squat (1x8 @ 75%)Back Squat (1x8 @ 80%)Front Squat (1x5 @ 60%)Front Squat (1x5 @ 65%)Front…

WODWeightliftingPower Clean (1x2)20 Minutes to build to a heavy Double Metcon (AMRAP - Rounds and Reps)15 Minute AMRAP 10 Cal Bike 10 T2B 10 KBs…

WODMetcon (AMRAP - Rounds and Reps)40 Minute AMRAP 5 Pull ups 10 Power Snatch 95/65 15 Ring push ups 20 Box jumps 24/20

WODWeightliftingBack Squat (1x8 @ 65%)Back Squat (1x8 @ 70%)Back Squat (1x6 @ 80%)Back Squat (1x6 @ 85%)Front Squat (1x5 @ 70%)Front Squat (1x5 @ 75%)Front…

WODMake me pull up (7x7)7 minute EMOM 7 strict pull ups Metcon (Time)100 BW Deadlifts At the top of every minute do 5 burpees

WODMetconThe Shea ☘️ (Time)10 Cal bike 20 Thrusters 95/65 20 HRPU 20 Cal bike 18 Thrusters 18 HRPU 30 Cal bike 16 Thrusters 16 HRPU…

WODMetconWittman (Time)Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24"/20" box Post total time.…

WODWeightliftingBack Squat (1x10 @ 60%)Back Squat (1x10 @ 65%)Back Squat (1x8 @ 70%)Back Squat (1x8 @ 75%)Front Squat (1x5 @ 60%)Front Squat (1x5 @ 65%)Front…

WODMetcon (Weight)40 Minute WMOM Min 1: 200m Row Min 2: 5 Stone 2 Shoulder Min 3: 45 Second static stone hold Min 4: Rest