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Start with 15 minutes of skill practice – pick your least favorite thing to do and practice it. Then, four rounds for time of: 10 Push press, with dumbbell – right arm (40/25) 10 [...]

Strength: Deadlift 5-5-3-3-3 Then, seven rounds for time of: Row 250m (if you find yourself waiting for the rower, yell ‘YAY BURPEES’ and do ’em til it’s available) 7 [...]

“Chelsea” 5 pull-ups 10 push-ups 15 squats Complete as many rounds as you can in 30 minutes, starting each minute on the minute. If you fall behind, record the number of rounds [...]

For time, 15-12-9 of: Thrusters (95/65) Ball Cleans – 20 lb ball Knees to elbows Finisher: 100m overhead carry with barbell (85/65)

Strength: Strict press 5×5 Then, 5 rounds for time: 5 Pull-ups – strict; no kipping 5 Dips on bars 5 Push-ups 12m Lunge with plate overhead (25/45 lb) 10 Wall balls (20/12 lb) 12m [...]

Strength: Low back squat 3-3-3-3-3-3-3 Then, three rounds for time: 10 Deadlifts (185/135) 10 Hang power cleans (115/95) 10 Push presses (use same barbell as the hang power cleans) 20 Military [...]

Deadlift 5×5 Then, 5 rounds for time of: 10 Sandbag complex* (45/25 lb) 10/10/10 Tsunami ropes ** Finisher: L-sit holds – 3 rounds for max hold – shoot for 30 seconds each * 1 [...]

Skill practice: Burgener warm up, front squat, cleans Then, AMRAP 20 minutes: 5 Hang cleans* Tire flip – 40 meters 10 Horizontal pull ups 10 KB swings (24/16 k) *Do not use a weight higher [...]

Rest day or complete a previous WOD you missed

For time: Run 800 meters Then, 300 squats, 200/200 sledgehammers (16/10lb), 100 true push-ups* Run 800 meters *You can break these up any way you want but no less than 5 reps of any exercise per [...]