WOD:
5 Rounds
20 box jump
10 chest to bar pullup
20 kb swing

Weekly Warm-up

WOD:
Amrap 15 mins
8 Toes to Bar
8 Burpee
8 Ring Dips

Weekly Warm-up
3 min Double under, 10 pvc dislocates, full circles, OH squat,stationary inch worm, burgener warm-up.

WOD:
21-15-9
Power Snatch
OHS

As many rounds and reps as possible in fifteen minutes of:

9 Deadlift 155/100

12 Push Ups

15 Box Jumps 20/24

100 Pullups
100 Kettle Bell Swing
100 Double Unders
100 OHS (95/65)

Amanda
9-7-5
Snatch(135/95)
Muscle Up

1000 Meter run
30 HSPU
1000 M Row