A.  OHS Practice/Technique B.  10:00 AMRAP 10/8 Cal Row 10 Front Rack Lunge Steps (athlete choice) 10 OHS (athlete choice) 2:00 REST C.  6:00 AMRAP (not for score) 10 Hollow Rock + 10 Superman + 1:00 Plank 1:00 REST D.  3:00 to establish max a HS Walk (mod HS Hold)Read more

A.  Warm Up Deadlift to WOD Weight B.  5 Rounds of 3:00 WORK/3:00 REST 200 Meter Sprint 5 Deadlifts (HAP) 15 Push-ups *Max T2B in time remaining (score total across 5 sets)Read more

24:00 EMOM #1 – 5 Thrusters + 20 DU (M:185/155/135/115,W:125/105/95/65) #2 – 25 Meter Sled Push (Heavy Weight) * #3 – 20 KB Swings (HAP – Unbroken) #4 – 5-7 SHSPU + 10-15 Ab Mat Sit-up * 3 from the high side/3 from the low side, work with partnerRead more

A. For time 800 Meter Run 50 Deadlift (185/155) 600 Meter Run 50 Push-up 400 Meter Run 50 T2B on the Ground 200 Meter Run B. NFT – 3-4 lengths of Turf of Seal WalksRead more

A. Work up to heavy Snatch (Power or Squat) B. In 20:00 for max Reps 40 – 30 – 20 – 10 Bar Facing Burpees 30 – 20 – 10 – 05 Snatch (95/65, 135/95, 165/105, 185/125)(P or sq) 10 – 08 – 06 – Max Ring Muscle-ups in remaining time *modifiy MU with low ring transitionsRead more