A. Rope Climb Skills or 5 Hybrid climbs (2-3 leg less pulls then legs) B. 5:00 AMRAP / 2:00 Rest #1 – 25 M Sled Push (Heavy) + 2 Rope Climb #2 – 10/8 AAB Calorie + 10 T2B #3 – 10/8 Row Calorie + 10 Burpee over ErgRead more

A. 3-5 Sets: press + PP + PJ B. Work up to WOD OHS Weight C. For time (25:00 CAP) 400 Run + 25 OHS (95/65) + 25 Press (95/65) 400 Run + 25 F. Squat + 25 PP 400 Run + 25 BSquat + 25 PJerk + 400 RunRead more

A. Hang Power Snatch 3 – 3 – 3 – 3 B. 21:00 EMOM #1 – 10 Hang Power Snatch (115/75) #2 – 10-15 Box Jump Over (24/20) #3 – 10 HSPU (5 strict + 5 kip) C. Shoulder MobilizationRead more

Murph – For Time 1 Mile Run 100 Pull-ups 200 Push-Ups 300 Air Squats 1 Mile RunRead more

Hero Mash or Murph if they can’t attend Saturday 2 Rounds: “Micheal “ 800 Meter Run (or 1000 Meter Row) 50 Back Extentions (superman) 50 Ab Mat Sit-ups “Brenton” 100′ Bear Crawl 100′ Standing Broad Jump *One round of each 2 times throughRead more