A1: 5-5-5-5-5v Feet Elevated Ring Row @11X2 A2: 3-3-3-3-3 Single Leg Box Jumps (per side) A3: 4-4-4-4-4 Overhead Squat @2121 Start every 1:30min one of the exercises (alternating) B: 15-12-9 reps of: Double DB Clean & Jerk @ heavy Cals on Rower or AB/Bike BOOTCAMP (HIIT) WOD 7min ON / 2min OFF: 1: Ski, Row, [...]

EMOM for 30min of: 1) 5 Back Squats @22X0 2) 12 Toes to bar 3) 5 Hang Power Clean (start slow, 2 sec. Pull to the knees) 4) 12 Hip Extensions 5) 5/5 Explosive Step-ups 6) 12/9 cals Ski OLYMPIC WEIGHTLIFTING WOD A: Squat Snatch 3 Reps every 1:30 sec. for 12 sets B: EMOM [...]

A: EMOM for 16min: 1) 1-3 Rope Climbs / Peg Board ascents 2) 30sec. Sorenson Hold 3) 40sec. Bike @ 85% 4) 40sec. Paralettes Shoot Throughs B: Death by: Burpees Death by = EMOM For as Long as Possible 1 Rep in the first minute 2 Rep in the second minute 3 Rep in the [...]

30 Min. AMRAP @ 80% Effort 10 Squat Snatch @ light weight (2 Sec. Squat hold) 10 Barbell Roll Outs 500m Row 10 Pistols 10 Toes2 Bar

A1: 5 Shoulder Press + 3 Push Press 3 Sets A2: KB Front Rack Bulgarian Split Squat 3 x 8/8 Reps Start every 2min one of the exercises (alternating) B: AMRAP in 16min of: 16 Drop Squats 8 Turkish Get-ups (light weight, alternate arm every rep) 16 Jumping Lunges 8 Supine Barbell Row (Scale up: [...]

A: Team of 2: Row 3000 m 5 Min Rest (Prep your Barbell) B: Team of 2: CrossFit Games Open 14.5 21-18-15-12-9-6-3 Front Squats, 45/30 kg Burpees OLYMPIC WEIGHTLIFTING WOD A: Squats Snatch 3x70%, 2x75%, 1x80%, 3x73%, 2x78%, 1x83% B: Snatch balance 3x4 3x3 4x2 With 2 sec pause at bottom. C: 3 Rounds of [...]