A.  Work Up to Heavy Hang Power Clean B.  Death by:  Hang Power Clean (135/95) & Box Jump (24/20) *when can’t complete on minute, divide last attempted round in 1/2 and continue on minute until 15:00 C.  3 Rounds NFT: 30 Superman 10 Sandbag or Slamball (40/25) Get-upsRead more

A.  Strength – Find heavy DL for day B.  Masters WOD #1 – 20:00 CAP 8 Deadlift (365/255, roughly 80% of 1 RM) 40 GHD (50 ab mat) 80 Double Unders 4 Rope Climb (25 Ring Row) 80 WallBall (20/14) 4 Rope Climb (25 Ring Row) 80 Double Unders 40 GHD (50 ab mat) 8 Deadlift (365/255, roughly 80% of 1 RM) C.  MobilizeRead more

Saturday 35:00 Cap – Partner WOD – complete in any order A.  800 Meter Partner Run (hold Killer Rope) 1:00 REST B.  60 Calorie Row (partner hold DL 225/155, alt as needed) 1:00 REST C.  80/60 Calorie Assult (partner hold plank 45/25#, alt as needed) 1:00 REST D.  80 KB Swings (partner hold handstand, alt as needed) 1:00 REST E.  40 Ring Dips (partner drive bus) 1:00 REST F.  12 Tire Flips (alt), every 4 each do 4 Over and back on tire 1:00 REST G.  200 Meter Buddy Carry Each 1:00 RESTRead more

A.  Front Squat  5-5-5 (increasing) B.  4:00 Amrap 10 Front Squat (95/65) 10 Burpees 2:00 REST 4:00 AMRAP 10 Burpees 10 DB Snatch (70/50+/1) ***50 burpee penalty for dropping DB after wod*** 2:00 REST 4:00 AMRAP 10 DB Snatch 10 Front Squats C.  50 Wipers (r+l=1) NFTRead more

A.  Bench Press  10 – 10 – 10 (increasing) B.  8 Rounds for Time 200 Meter Run 10 Box Jumps (24/20) 10 T2BRead more