strength | skill

squat clean / build to a heavy unbroken double in 15 minutes.

wod | MISSION IMPOSSIBLE

complete 75 squat cleans for time. #115 / #75

at the top of every minute, complete 4 burpees over bar.

SATURDAY IS THE LAST DAY TO ORDER VAPOR GEAR!!

strength | skill

1a. wtd pull-ups 4 x 3 / as heavy as possible

1b. dragonflies 4 x 15

wod | LA LA LAND

7 min AMRAP

6 pullups

5 burpee over bar

4 hang power cleans #95 / #65

3 thrusters #95 / #65

strength | skill

back squat 10 x 2

wod | BAD GUY

Every 5 min for 20 minutes.

200 m run

10 wall balls

10 TTB

strength | skill

strict press 4 x 8

wod | OPUS

15 min AMRAP

10 single arm db shoulder to overhead (5 each side) #50 / #35

15 CTB

200m run

strength | skill

complete the complex 6 times:

1 power clean + 1 hang power clean + 1 front squat

wod | SNITCH

100 front squats at your body weight. From the ground.

Each time you break complete 15 sit ups & 30 du’s

• break means putting the bar down.

wod | NATE

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

strength | skill

wod | THE POINTY END

3 rounds

15 deadlift #225 / #155

30 burpees