Partner WOD – One Work/One rest – 30:00 CAP *complete in any order, can jump around movements 150 AB Calories 100 Wallballs 75 Box Jumps 50 HSPU 25 Tire Flips (can flip together if necessary) 10 Rope ClimbsRead more

0-10:00: 3 Rounds 400 Meter Run 15 OHS (95/65) 10:00-20:00: 3 Rounds 20 C2B Pull-ups 20 Push-ups 20:00-30:00: 3 Rounds 20 Weighted Glute Bridges (95/65) 20 GHD Sit-ups (25 Ab Mat) *rest in any time remainingRead more

A. 5 sets – High Hang PC + Hang PC + PC B. 4 Rounds – 3:00 AMRAP / 1:00 Rest (change plates) #1. 3 Power Clean (135/95) & 5 Bar Facing Burpees #2. 3 Power Clean (155/105) & 5 Bar Facing Burpees #3. 3 Power Clean (185/125) & 5 Bar Facing Burpees #4. 3 Power Clean (205/135) & 5 Bar Facing Burpees *athletes can modify by using one weight across C. 25 Bar Roll-Outs – NFTRead more

A. 20 Rep Back Squat B. 5 Rounds (25:00 Cap) 20 Goblet Squats (hap) 15 Kettlebell Swing (American) 200 Meter Sprint 2:00 REST *GS&KBS unbroken, any drop immediate 4 TGU penalty **WOD intended to be ALL OUT SPRINTRead more

A. Work up to heavy Dead Lift for day B. 21:00 EMOM #1 – 5 Muscle Ups #2 – 5 Deadlift (Heavy) #3 – 50 Double Unders (or :40 attempts/fast singles)Read more