For time:
Front Squats 10-8-6-4-2
Sit Ups 10-20-30-40-50
Superset between the squats and sit ups
Post load and time in comments

WOD
Strick Pull Ups
3-3-3-3-3-3-3
rest 3-4 minutes between sets

For Time:
21-15-9
DB Swings
Burpees

Power Cleans
5-5-3-3-3-1-1-1-1
Post loads in comments!

Max Out
Back Squat
Deadlift
Overhead Press

Post 1RM in Comments

A lil fun!
Turkish Get ups
After your warm up

4 sets of 5 each side alternating sides
try and increase the weight each set.
This is not for time. Go slow and pay attnetion to strict form. Work those shoulders and watch the video clip!!!




Post load for last set in comments

5 rounds for time:
max reps back squat 135
10 burpee box jumps

WOD
5 rounds for time:
7 DB Thrusters
bear crawl 20m
7 DB swings
Sprint 20m back

Post loads and time in comments!!

For time:
800m run
21 overhead press
800m run
21 push press
800m run
21 push jerks

For Time:
21-18-15-12-9-6-3
Front Squats
Weighted Sit Ups

Pick a weight that is tough but doable and post time in comments!

WOD
6 rounds for time:
3 Hang Power Clean (115)
6 pull ups
9 clapping pushups



Post time in comments!

WOD
3 rounds for time:
800m run
25 pushups
15 box jumps

3 rounds for time:
8 Seadlifts (225)
400m run

Post time in comments!

Back Squats
10-8-6-4-2
HEAVY!!!! Increase load after every set! Post loads in comments!