Preparation: 150 single unders, 25 right leg jumps, 25 left leg jumps. Then:  (A) 1 Round: Shin Box. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm.

Focus: Hang Clean: 110# x 20. Take as few rounds as possible to hang clean 110# for 20 reps.  Minimal rest between rounds.

Storm :  15 Minute AMRAP:
60 feet 55# Barbell Overhead Carry (snatch grip)
10: Dumbbell Lateral Raises
3: 60# Barbell Power Snatch

Finisher: For time: 10 Rounds of 10 53# kettlebell swings and 10 weighted AbMat sit-ups.

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Preparation: 3 minutes Assault Bike at moderate pace. Then:  (A) 1 Round: Shin Box. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm.

Focus: (A.) Squat: 145 x 20. In as few rounds as possible squat 145# for 20 reps. Minimal rest between rounds. (B.) 100 Kettlebell Swings for time. 3 minute time cap.

Storm : (A.) For Time  21-15-9: 7 minute time cap
Kettlebell Thrusters (26# Minimum)
Ring Rows
(B.) 4 Rounds 30 seconds on 30 seconds off
Push-ups
55# Barbell Lunges (Alternating legs)
Medicine Ball Cleans (14# Minimum)
AbMat Sit-ups

Finisher: 10 Rounds of 100 meter row with 6 evil wheels between rounds. Keep rowing to within 1-3 seconds (fastest to slowest) round 1 through 10.

Preparation: 3 Rounds of 10: Arm Scissors, Reverse Lunges, Squats, Jumping Jacks, and 5: Box Jumps.

Storm: AMRAP in 15 minutes of  8: Dumbbell Push Press, 10: Dumbbell Rows, 12: Dumbbell Lunge (6 per leg). All done AHAP. Switch out dumbbells as needed.

Finisher: 3 Rounds of 1 minute each. A. Leg Lifts  B. Flutter Kicks. C. Hollow Rocks Minimal rest between movements. Rest 1 minute between each round.

Preparation: 6 minutes walk, jog, run on treadmill. Then: 2 rounds: 6 Push-ups, 9 Jumping Jacks, 12 Air Squats, 15 Lunges.

Storm : For Time: 10-9-8-7-6-5-4-3-2-1

Dumbbell Bench Press (AHAP)
Thruster (AHAP)

Finish: (A.)100 Kettlebell swings for time. (B.) 5 rounds of 10 Evil Wheels

WOD 1

Preparation: 150 single unders, 25 right leg jumps, 25 left leg jumps. Then:  (A) 1 Round: Shin Box. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm.

Focus: Squat: 100# x 50. Take as few rounds as possible to squat 100# for 50 reps. Rest as needed between rounds.

Storm :  (A.) 8 minuted EMOM of: 4 Kettlebell Deadlifts (AHAP,  80# minimum) 4 Box Jumps.
(B.) 3 rounds for time: 10 Power Cleans at 75# and 21 hard pulls on C2 Rower.
(C.) 15-9-6 kettlebell thrusters and ring rows for time.

Finisher: (A.)100 mountain climbers (B.) 100 Abmat sit-ups in as few rounds as possible.

WOD 1

Preparation: 150 single unders, 25 right leg jumps, 25 left leg jumps. Then:  (A) 1 Round: Shin Box. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm.

Focus: Hang Clean: 105# x 20. Take as few rounds as possible to hang clean 105# for 20 reps. Rest as needed between rounds.

Storm :  20 Minute AMRAP
3: Ring Rows
2: Ring Dips
4: 65# Push Press
8: 53# Kettlebell Swings

Finisher: (A.) 2 rounds: 500 meter row. Rest as needed between rounds.  7 minute time cap. (B.) 100 Abmat sit-ups in as few rounds as possible.

WOD 1

Preparation: 3 minutes Assault Bike at moderate pace. Then:  (A) 1 Round: Shin Box. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 bottom up kettlebell overhead press per arm.

Focus: (A.) Squat: 140 x 20. Take as few rounds as possible to squat 140# for 20 reps. Rest as needed between rounds

Storm :  For Time:
30: 14# Medicine ball cleans
30: 20# Ball Slams
30: 14# Medicine ball cleans
30: Push-ups
30: 14# Medicine ball cleans
30: Ring Rows
30: 14# Medicine ball cleans
30: 20# Ball Slams

Finisher: 10 Rounds of 100 meter row with 6 evil wheels between rounds. Keep rowing to within 1-3 seconds (fastest to slowest) round 1 through 10.