A.  MU skills, then transitions for 5:00 *if people have MU, try to complete max reps or 30 in 5:00 B.  Tabata Mash-up –      #1:  DB Snatch – Right Arm      #2:  Ring Dip      #3: DB Snatch – Left Arm      #4:  Ab Mat Sit-up *athletes will Rotate each :20 interval (1, 2,...Read More

A.  3 Attempts -max SHSPU+KHSPU (strict then to kip at failure) B.  5 Rounds on the 4:00 (rest in time remaining)      20 KB Russian Swings (unbroken/HAP)      3 Wall Walk      500 Meter Row (lower by 100 if no finish previous rd) *20M shuttle run after WOD for any no finish OT4Read More

A.  Strength 8:00 EMOM – 3 Front Squat (60%, increasing) B.  5 Rounds for time:      10 Front Squat (115/75)      10 Burpee over Bar C.  3 Rounds – NFT :30 “L” Sit + 10 “V”-Up + 10 Hollow RockRead More

Open WOD 12.3 – 18:00 AMRAP      15 Box Jump (24/20 – or step up)      12 P. Press (115/75)      9 T2BRead More

A.  Work up to WOD Deadlift Weight or heavy for day B.  For Time:      1000 Meter Row      20 Deadlift (M:245/225/185, W: 165/155/135) 40 WallBall 150 Double Unders (2:1singles)      40  WallBalls      20 Deadlift (M:245/225/185, W: 165/155/135)      500 RowRead More