A.  Bench Press  5 – 5 – 5 – 5 – 5 *after each set complete 5 Strict T2B B.  18:00 Partner WOD – one work/one rest 20 Burpee over Erg (partners split reps) 20 T2B (partners split reps) 200 Meter Row (each partner)Read more

A.  Work up to heavy 5 Rep Back Squat B.  7:00 AMRAP 20 DB Snatch (alt, H.A.P.) 25 Meter Sled Push 2:00 Transition 7:00 AMRAP 10 Back Squats (185/125, from rack) 30 Double Unders (3:1 singles) 2:00 Transition 7:00 EMOM 100 Meter Partner Sprints – One run/One rest *can break classes into 3 groupsRead more

A.  6:00 TGU (technique, not speed, 3:00 per side) B.  5:00  – 30 One-Leg Box Jumps (15/15) C.  3 Rounds for time: 25 Box Jumps (24/20) 25 Kettlebell Swings (24/16kg) 25 Push Ups D.  NFT – 50 Hollow RocksRead more

A.  OTM 7:00  1 Power Clean + 2 Front Squat + 3 STOH B.  For Time: 800 Meter Run 25 C2B Pull-ups 50 Front Squats (135/115/95 – 95/75/65) 25 STOH 800 Run C.  Accumulate 3:00 Plank (unbroken if possible)Read more

A.  Work up to Heavy Deadlift Single for the day B.  For Time, 25:00 Cap: 2 Rounds:      300 Meter Row      10 Deadlifts (M-275/225/185…W-185/155/125) 1:00 REST 2 Rounds: 300 Meter Row      15 T2B 1:00 REST 2 Rounds: 300 Meter Row 5 Wall WalksRead more