WOD:
Option 1:
4 min  AMRAP
20 DBL DB Step Overs (50's/35's)
20 Toes2Bar
-rest 4 mins-
4 min AMRAP
15 DBL DB Step Overs
15 Toes2Bar
-rest 4 mins-
4 min AMRAP
10 DBL DB Step Overs
10 Toes2Bar

Option 2:
20 min AMRAP
20 Calorie Row
20 Plate Sit-Ups
20 Plate Reverse Lunges

Pre-order for Hoodies end Sunday night!
Don't miss out on this sweet design
Link is HERE

WOD:
Option 1:
A. For Time:

75 Power Snatches (75/55)

EMOM starting at 0:00, 30 Double-Unders

B. As soon as A is completed and with
a 7 minute window build to a heavy
Power Snatch x 1

Option 2:
5 Rounds, :10 transition 
1:00 Landmine Press
1:00 Half Kneeling Sled Pull
1:00 Lateral Box Step Overs
1:00 Alternating V-Ups
1:00 Air Chair 

Pre-order for Hoodies end Friday!
Don't miss out on this sweet design
Link is HERE

WOD:
Option 1:
3 Rounds
9 Squat Snatches (115/85)
15 Bar Facing Burpees
21 Toes2Bar

Option 2:
Off Road GI Jane
100 Burpee Pull-Ups
every 4:00 starting at 0:00 
21/15 Calorie Bike

Hoodie Pre-order ends Friday
Order HERE

WOD:

Option 1:
25 min AMRAP
Buy-in: 5k Row
AMRAP Wallballs
in remaining time

Option 2:
GOAT
EMOM x 20
pick 4 movements and
cycle through every minute 
on the minute for 20 mins

WOD:
Option 1:
20  min AMRAP
Max Calorie Bike
Every 5:00, starting @ 0:00
400m Run + 50 Double-Unders

Option 2:
20 min AMRAP
20 Alternating V-Ups
20 Shuttle Sprints
20 Air Chair Pull Aparts
20 Air Chair Shoulder Openers

WOD:
Option 1:
A. Build to a heavy set of"
1 Power Clean + 1 Front Squat + 1 Push Jerk

B. 3 Rounds
10 Squat Cleans (135/95)
10 Push Jerks

Option 2:
EMOM X 20
Landmine Press (with handle)
Swagger Walk
Prowler Push
Battle Rope

Friday is the deadline to pre-order your hoodie - here's the LINK

WOD:
Option 1:
A. 15 - 12 - 9 - 6 - 3
Deadlifts
*must be unbroken*

B. EMOM x 10
6 C2B Pull-Ups
6 Box Jump Overs
Max DB Snatches

Option 2: All with a Single DB (50/35)
25 min AMRAP
16 DB Deadlifts
12 DB Reverse Lunges
8 DB Devil's Press
4 DB Push Press
*After every 3rd round, Row 500/400m*

WOD:
Option 1:
100 Double-Unders
4 Round
15 Burpees to Target
15 Wallballs
100 Double-Unders
4 Rounds
15 Burpees to Target
15 Wallballs
100 Double-Unders

Option 2:
50 - 40 -30 - 20 - 10 
Double-Unders
Sit-Ups
Air Chair (arm circles)
Corner (arm circles)

Hoodies pre-order ends next Friday!
Here's the link to order: https://epg-designs.square.site/

WOD:
Option 1:
A. For Time:
1 - 10 Toes2Bar
10 - 1 Deadlifts (225/155)

B. Back Squats
5 @ 65% of 1RM
5 @ 73%
5 @ 78%
5 @ 78%
5 @ 78%
5+ @ 78%

Option 2:
5 Rounds
20 Plate Sit-Ups (35/25)
20 Plate G2OH
20 Plate Plank Walks
20 Plate Squats

WOD:
Option 1:
5 min AMRAP Single DB Step Ups
5 min AMRAP Calorie Row
4 min AMRAP Single DB Devils Press
4 min AMRAP Calorie Row
3 min AMRAP Single DB Reverse Lunges
3 min AMRAP Calorie Row
2 min AMRAP Single DB Thrusters
2 min AMRAP Calorie Row
1 min AMRAP Single DB Lateral Burpees
1 min AMRAP Calorie Row

Option 2:
Goat
EMOM x 20
pick 2-4 movements and cycle thru 
every minute on the minute for 20 minutes