Double-unders, Burpees, Row

WODBar WorkA) Back Squat 5×5 @ 62.5%B) Single-arm Snatch, 3-2-1___________________________________________________________________________Body-Weight-Only 5 RFT / 15 cap20 Lunges10 Push-upsRun 200m*Scale by sharing the work with a partnerFoundationsPartner /...

Thrusters, Pull-ups, Burpees

WODBar WorkA) Deadlift, 1×5@70%B) Front Squat 5×5@80%___________________________________________________________________________Body-Weight-Only For time / 20 capRow 750m66 Sit-upsBike 50/40 cals66 Push-ups500 Single-unders66 Box Step-ups,...

T2B, Burpee Box Jump, Ground-to-Overhead

WODBar WorkEMOM x 10 – Power Snatch + Snatch Balance + Hang Squat Snatch, increase weight each set___________________________________________________________________________Body-Weight-Only For time / 20 cap40-30-20-10Air SquatsHollow RocksHand Release...

Lunges, WBS, Power Cleans

WODBar WorkA) Shoulder Press – 3×5 @ 60%B) Snatch Deadlift + Hang Snatch High-pull, 5×3@ 100% of 1 RM Snatch___________________________________________________________________Body-Weight-Only 3 RFT / 20 capRun 400m or Row 500m30...