Warm up your clean & jerk to 80% of your 1RM  Then At 80% of your 1RM, complete for time: 5 clean and jerk 30 ft handstand walk  4 clean and jerk 30 ft handstand…

100 double under buy-in, then in the remainder of 15 minutes complete an AMRAP of: 5 ring dips 10 pistols (5R/5L) 15 kettlebell swings (53/35#) Score is total number of reps completed.

Buy in:  5 sets of 5 banded hip extensions WOD:  Snatch (yes, full squat) 1-1-1-1-1-1-1 Cash out:  Max rope climbs in 3 minutes (sub rope pulls)

"300" For time complete: 25 pull ups 50 deadlifts (135/95#) 50 push ups 50 box jumps (24/20") 50 floor wipers (135/95#) 50 one-arm DB clean & jerk (35/15#) 25 pull ups WOD Notes:  This WOD…

Rack Jerk 1-1-1-1-1  (Working Max) Then 10 rounds for time of: 10 Back Squats (135/95#) 10 to 1 Hand Stand Push-ups WOD Notes: Each round will have 10 back squats. Each round of HSPU will…

"Jackie" 1000m row 50 thrusters (45# for men and women) 30 pull ups

Deadlift 5-5-5-5-5 Then 3 rounds for time of: 10 vertical jump (18"/14") 20 slam ball (20/14# med ball) 30 sit ups

Yay Burpees! Beginner: Complete 100 burpees for time Intermediate: Complete 150 burpees for time Advanced: Complete 200 burpees for time

"The Bear Complex" WOD Notes:  You have five rounds to find your max weight for the bear complex. The bear complex is a barbell progression consisting of  power clean -> front squat -> push press ->…

    "The Fire Bird"  5 rounds for time of: 800m run 5 muscle ups 10 hang power clean (155/100) 20 wall ball (20/14" to 10') 30 double unders WOD Notes: Come out and join…