20 Wallball(20/14) 10 Burpees 400 Meter Run 20 Wallballs 10 Burpees 200 Meter Run 4 Rope Climbs 200 Meter Run 20 Wallballs 10 Burpees 400 Meter Run 20 Wallballs 10 BurpeesRead More

A.  Snatch Grip DeadLift – 3 – 3 – 3 (:06 sec return) B.  1:00 Box Jumps (30/24) 1:00 snatch grip DeadLift (form) 2:00 Box Jumps (24/20) 2:00 Hang Power Snatch 3:00 Box Jumps (20/20) 3:00 Power Snatch C.  Band StretchesRead More

“Midline March” 3 Rounds for time of: 25 GHD Sit-ups (mod- 50 ab mat) 50′ Hand Stand Walks (mod- 5 wall walks) 50′ Overhead Walking Lunge Step (155/115)(mod-30 OH lunge step 45/25)Read More

A.  4 Rounds for time: 400 Meter Run 8 Power Cleans (135/95) 6 Muscle-ups B.  NFT – 50 Pistols (alternating legs, working ROM)Read More

A.  Bench Press:  3 – 3 – 3 – 3 – 3 B.  14:00 AMRAP 200 Meter Row 15 Push Ups :30 RESTRead More

A.  Work up to Back Squat Weight B.  21:00 EMOM Minute 1- 5 Back Squat (60-70% of 1 RM) Minute 2 – :40 Toe-2-Rings Minute 3 – :40 Russian KB Swings (HAP)Read More

Mystery WODRead More

A. Bar Muscle Up Pratice B. Work up to Deadlift/Front Squat weight C. 3 Rounds for Time 20 Deadlift 15 T2B 10 Front Squats After each round 50 double unders D. Cool Down 500 M Row and MobilityRead More

Partner WOD for Time 3 Rounds 400M Run ( alternate) 200M Sand bag Run 100Yd Farmer Carry 40M Bear CrawlRead More

A. Death By: Slam Balls and Box Jumps B. As Soon as A. is complete, NFT: 5 Rope Climbs (legless) 10 Tire FlipsRead More