Strength: Bear Complex 5-5-5-5-5 WOD: Helen3 Rounds For Time400m Run 21 KB Swings 55/35#12 Pull Ups

Skill: Cartwheels and Handstand Walks WOD:20 MIN AMRAP7 HSPU9 Squat Cleans 95/65#12 Box Jumps 30/24″

Strength: Strict Press Work Up To A 1 RM WOD: For Time 20 Back Squats 155/115# 40 Burpees 60 KB Swings 55/35# Rest 1 Min Then Run 1600m For Time

Skill: Pistols WOD:For Time9 Turkish Get Ups (Right Arm) 55/35#21 OH KB Squats (Left Arm) 55/35#Run 800m21 OH KB Squats (Right Arm) 55/35#9 Turkish Get Ups (Left Arm) 55/35#

Strength: Snatch Balance Work Up To 85% 1RM WOD: For 12 Mins Perform 2 Snatches Every Min On The Min Use 85% of Your 1RM After the 12 minutes try and complete 100 push ups in 5 Minutes 50m Run…

Monday’s WOD:Skill:Sumo Deadlift High Pull/Kipping WOD:For Time25 KB Sumo DL High Pull 55/35#1 Muscle Up20 KB Sumo DL High Pull 55/35#3 Muscle Ups15 KB Sumo DL High Pull 55/35#5 Muscle Ups10 KB Sumo DL High Pull 55/35#7 Muscle Ups

Monday’s WOD:Skill:Sumo Deadlift High Pull/Kipping WOD:For Time25 KB Sumo DL High Pull 55/35#1 Muscle Up20 KB Sumo DL High Pull 55/35#3 Muscle Ups15 KB Sumo DL High Pull 55/35#5 Muscle Ups10 KB Sumo DL High Pull 55/35#7 Muscle Ups

NO COACH Skill: Mashing/Rolling With Barbell WOD: For Time 300 Double Unders OR 900 Singles

  Saturday’s WOD:Open WOD 12.5AMRAP 7 Mins 3 Thrusters 100/65#3 Chest To Bar Pull Ups6 Thrusters6 Chest To Bar Pull Ups9 Thrusters9 Chest To Bar Pull Ups12 Thrusters12 Chest To Bar Pull Ups15 Thrusters15 Chest To Bar Pull UpsEtc….  

Strength: Weighted Push Ups WOD: For Reps and Time 400m Run Max Reps Body Weight Deadlift 800m Run Max Reps Body Weight Deadlift 400m Run Max Reps Body Weight Deadlift