A. In groups of 3, 15:00 for max KB swings: One runs Sandbag 200 Meters, rotate on completion of run One accumulates max KB Swings (24/16-american) One holds Handstand B. Rope Climb Relays – 5:00 for max C. CORERead More

A. 6:00 EMOM – HH Psnatch+HPSnatch+Psnatch B. “Isabel” 30 Snatch for time (135/95) REST 3:00 C. 8:00 AMRAP 20 Double Unders 20 AB Mat Sit-ups 1:00 PlankRead More

A. OT3:00 for 21:00 30 Weighted Lunge Steps (45/25)(each step=1) 15 GTOH (45/25) 15 Push ups *rest in any time remaining in the 3:00 B. Wall Sits/SplitsRead More

A. Strict Press 5 – 4 – 3 – 2 – 1 B. 12:00 AMRAP 10 Box Jump (24/20″) 10 Wall Ball (20/14#) 10 Pull-up (chin over bar) C. NFT – 50 Hollow RocksRead More

A. Warm up to Deadlift WOD weight B. 4 Rounds for time: 400 Meter Run 10 Deadlift (225/155) 15 Burpee over Bar C. Foam Roll 5:00Read More

A. OPEN WOD 15.5 27 – 21 – 15 – 9 Row (calories) Thrusters (95/65) B. MobilizationRead More

A. Work up to Heavy 1 Rep Thruster (from rack) B. 12:00 EMOM: Increasing Thrusters (95/65) *1 thruster on min 1, 2 on min 2, etc…after each set, complete as many Strict Pull-ups as possible (score Pull-ups) C. NFT – 50 Wipers (r+l=1)Read More

A. Snatch Grip Deadlift 5 – 5- 5 – 5 – 5 B. 5 Rounds for time: 300 Meter Row 30 Double Unders (3:1) 10 Deadlift (225/155) 1:00 REST C. MobilizeRead More

A. OHS 3 – 3 – 3 – 3 – 3 (from Rack) B. For max Reps: 0 – 3 Minutes: Slam Balls 3 – 6 Minutes: Ab Mat Sit-up with Slam Ball 6 – 9 Minutes: OHS (pick weight) 9 – 12 Minutes: Muscle Ups (1:30 Ring Dip/1:30 Ring Row) 12 – 15 Minutes:...Read More

A. Skill – Work up to max Box Jump Height B. For Time: 25 – 20 – 15 – 10 – 5 K2E Ring Push-ups * in b/t sets: 20 Box Jumps (24/24″)Read More