24:00 EMOM Minute 1:  5 Wall Walks Minute 2:  1-3 Rope Climb Minute 3:  25 Russian KB Swings (HAP)Read more

A.   3 Thrusters  OT2:00 for 10:00 B.  Partner WOD – 20:00 AMRAP 10 Thruster (75/55) 10 Box Jump (24/20) 10 T2B (knee up Mod) *one partner completes entire round, then switchRead more

A.  Single Leg RDL (BB, mod DB/KB)  5-5-5 (each leg) *after each Round = 15 Air Squats B.  Work up to WOD Deadlift weight C.  6 Rounds for time (18:00 CAP) 10 Deadlift (225/155) 10 Strict Ring Dip 250/200 Meter RowRead more

A.  DB Bench Press  10 – 8 – 6 – 4 – 2 *After each set:  10 DB Bent over Row (5/5) B.  20 – 18 – 16 – 12 AAB Calories DB Snatch (work on T-n-G) Burpee Box Over (24/20) 1:00 REST after each RoundRead more

A.  Gymnastics Conditioning:  5 Rounds (+/- 15:00)(work form) 5-10 SHSPU 10-15 C2B Pull-ups 30 Box Step-Ups B.  6 Rounds:  50 Meter Moderately Heavy Sled Push *30 Double Unders after each set **Rest as needed between sets C.  Mandatory Cool DownRead more