your results...

Warm-up Goblet squats 3×10, KB press 3×5/side, Strict pullups 3×8, OHS 3×10 Strength A. Back squat 1RM B. Alternating on the minute x6 each, power clean x5 reps, push jerk x3 reps

Warm-up Goblet squats 3×10, KB press 3×5/side, Strict pullups 3×8, OHS 3×10 WOD 100 Double unders, 50 Push-ups, 40 Toes to bar, 30 DB push press, 100′ DB walking lunges

Warm-up Goblet squats 3×10, KB press 3×5/side, Strict pullups 3×8, OHS 3×10 Strength A. Hang clean 1RM B. Box Squats, 2 on 60s x10 sets C. 10-1 Ring Push-ups, Ring Rows WOD

Warm-up Goblet squats 3×10, KB press 3×5/side, Strict pullups 3×8, OHS 3×10 WOD AMRAP in 20 minutes 200m Run 1 Rope climb 5 Burpees

Warm-up Goblet squats 3×10, KB press 3×5/side, Strict pullups 3×8, OHS 3×10 Strength A.Bench Press 3RM B.Hang Power Clean, 5 on 90s x5 sets C. 100 Air squats for time *every break counts for 1 rope climb

Warm-up KB swing 3×10, Goblet squat 3×10, Strict pullups 3×8, Overhead squat 3×10 WOD Taken right from the gang at Morgan Junction CrossFit. This is a true test of your mettle. “The Nitty Gritty” 3 rounds: Max reps front squat @155/105, Max reps in 1 minute of kettbell push jerk,

Warm-up KB swing 3×10, Goblet squat 3×10, Strict pullups 3×8, Overhead squat 3×10 Strength A. Front Squat 3RM B. Bench Press vs bands, 8×3 on 60s C. 4 sets: 5 Snatch deadlift, 5 hang power snatch, 5 overhead squats, rest as needed

Warm-up KB swing 3×10, Goblet squat 3×10, Strict pullups 3×8, Overhead squat 3×10 WOD 3 Rounds for time: 30 KBS, 30 Pullups, 800m run

Warm-up KB swing 3×10, Goblet squat 3×10, Strict pullups 3×8, Overhead squat 3×10 Strength A. Deadlift vs bands, 3RM B. Front squat 8×3 on 60s C. AOTM Bench press/weighted pullups x5x5

Warm-up KB swing 3×10, Goblet squat 3×10, Strict pullups 3×8, Overhead squat 3×10 WOD AMRAP 20 min 5 Sandbag Jump squats, 5 one arm push press with dumbbell, 5 slam ball