A. Deadlift Technique/Work up to WOD DL Weight B. In 5:00: 50 WB, then Amrap of 4 DL (225/155) + 8 BFburpee C. In 5:00: 40 WB, then Amrap of 4 DL + 8 BFburpee D. In 5:00: 30 WB, then Amrap of 4 DL + 8 BFburpee *3:00 Rest between segments, score one total amrap E. 5:00 Cool downRead more

30:00 AMRAP 10 Slam Balls 10 Push Ups 10 Box Jumps (24/20) 200 Meter SprintRead more

20:00 EMOM Odd – One Round of  4 HSPU / 8 KB Swings (32/20) *People can remove the MU as modification or scale back reps Test a round before the start Even – 15/10 Calorie RowRead more

A.  12:00 AMRAP 40 Meter Farmer Carry 20 Mountain Climbers (r+l=1) 40 Meter OH Carry (base weight on this movement) 20 Ab Mat or GHD 3:00 Transition B.   6 Rounds OT2:00 Hill sprint, jog back down *split classes into 2 groupsRead more

A.Back Squat 10 – 10 – 10 B. Deadlift 2 – 2 – 2 – 2 – 2 C. 10 – 1 Back squat (from rack, weight athletes choice) Box Jumps (24/20) D. NFT – 3 rounds 15 Hollow Rock 15 Reverse HypersRead more