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"A fight gone bad-ish" 3 rounds with a running clock, one minute max reps of each movement with one minute rest at the each of each round DB thrusters @...

Back squats: A.) 40/50/60% x 5 B.) 3x5(+5) Sled pull: 5 x 30 yards forwards 5x 30 yards backwards End with "Sally" RM Sent from my iPhone ...

Strict press: A.) 60/65/70/75/80% x 3 B.) up to a max single BII.) 3x5(+2.5) 2 arm DB bent rows: 2x8-10(+5) BB upright rows: 2x10(+5) Conditioning: TABATA True push-ups Push press Burpees Rest 1min between each movement RM Sent from my iPhone ...

Deadlift: A.) [email protected]% , [email protected]% from 3 inch blocks B.) 5 rep max (+5) BII.) 3x5 Reaching sit-ups: 2x15 WOD: OTM x 10 minutes Front squats x 3 @ body weight RM Sent from my iPhone ...

Bench press: A.) [email protected]% B.) 3x1(up to HS) BII.) 3x5(+5) Pull-ups: 3xAMAP DB uptight rows: 2x10(AHAP) WOD: 12 min AMRAP Dynamic push-ups x 8 Slam balls x 9 Double unders x 10 RM Sent from my iPhone ...

Back squats: A.) [email protected]% B.) 3x5(+5) BII.) 3x5 Plank holds: 2x1min Conditioning: 3 rounds 300 yard shuttle run 3 min rest in between rounds RM Sent from my iPhone ...

"Helen" 3 rounds for time 400m sprint 21 KB swings 12 pull-ups RM Sent from my iPhone ...

Back squats: A.) [email protected]% B.) 3x5(+5) BII.)3x5 WOD: 6 rounds (CF Football) Deadlift x 3 Pull-ups x 15 Double unders x 30 Rest 45 seconds between rounds RM Sent from my iPhone ...

Strict press: A.) 55/60/65/70/75% x 5 B.) 3x3-5(+5) BII.) 3x5 2 arm DB bent rows: 2x12 AHAP WOD: OTM x 10 minutes Push press x 2 @ BW Double unders x 10 RM Sent from my iPhone ...

Deadlift: A.) [email protected]%, [email protected]%(3in blocks) B.) 5RM(+10) BII.) 3x5 WOD: 12 min AMRAP OH walking lunges w/plate x 10 Ball slams x 10 RM Sent from my iPhone ...