A. Work up to Heavy Power Snatch (10:00) B. 4:00 OT :20 – 1 Rep P. Snatch @ 75% of A (12 total reps) C. 16:00 AMRAP 40 BF Burpee 20 T2B (30 K2E on Ground) 10 P. Snatch (95/65)Read more

A. Thrusters 3-3-3-3-3 (increasing, rack) B. For Time: 100 Thrusters (75/55) – 10:00 CAP *3 MU OTM (3-5 MU transitions modification or BMU) C. 1000 Meter Row-Moderate Pace (Damper at 10) D. NFT: 3 Rounds 10 Hollow Rock+10 V-Up+1:00 PlankRead more

A. Deadlift 5 – 3 – 2 -1 -1 *5 Fast Box Jumps after each set B. OT5:00 for 5 Rounds 50 Double Under (100 Singles), then 2 Rounds: 10 Deadlift (185/125) 10 Box Jumps (24/20) *rest in any time remaining C. Mobize: Bands or Foam RollersRead more

A. 1 Set: Max C2B Pull-ups into Max Push-up set (score total) B. 30:00 AMRAP 10 C2B Pull-ups 20 Push-ups 40 Air Squats 2:00 JogRead more

A. Warm up to P. Clean Weight + HSPU Practice B. Open WOD 15.4 – 8:00 Increasing Ladder HSPU (3,6,9,12,15,18,21…3 every round) Power Cleans (185/125)(3,3,3,6,6,6,9,9,9…3 every 3 rounds) C. Teams of 3 for 12:00 (2 rounds) 2:00 Assult Bike (keep steady pace – Men 60rpm+, Women 50rpm+) 2:00 Ab Mat Sit-ups 2:00 Lunge StepsRead more