A.  5:00 EMOM – 5 Tempo Goblet Squat (:03 down/:03 Hold, band option) B.  12:00 AMRAP      8 Ring Row      10 Goblet Squats (Heavy as possible)      10 Meter Burpee Broad Jump C.  100 Crunches for timeRead more

A.  Strength – Push Press  5 – 4 – 3 – 2 – 1 B.  3 Rounds – 4:00 AMRAP / 2:00 REST      RD #1 – 5  P. Press (Pick a weight) & 5  Box Jump (30/24)      RD #2 – 5  Box Jump & 5 T2B      RD #3 – 5 T2B & 5 Push Press C.  NFT – 3 x 40′ Planche Walk (turf)Read more

Partner WOD – 30:00 CAP – Complete any order- 1 work/1 rest      4000 Meter Row (switch every 250 Meters)      100 Partner Sit-up (pass slam ball, each does 50 with & 50 w/out ball)      125 Burpees      150 Slam BallsRead more

A.  Death By: Wall Ball (Go Heavier than Normal) Pull-Up (any style) *20:00, split in 1/2 when can’t complete OTM B.  Ring of FireRead more

Long Slow Distance – 3 Rounds (80% +/-) 2:00 Row 2:00 KB Swings (russian) 2:00 Run laps 2:00 Pistols (alt legs) 2:00 Assult BikeRead more