A. Tempo/Pause Back Squat  3 – 3 -3 – 3 -3   :03 down/:03 Hold B.  15:00 Cap – 6 Rounds 15 Slam Balls (30/20) 1 Shuttle Run (5/10/15/20) 1:00 REST C.  NFT – 3 x 20 Reverse Crunch (feet in rings/pull knee to ab)Read more

Team WOD A.  3 Rounds: 200 M Slug Run 15 Sync Squats 10 M Lunge Step 10 sync GTOH 10 M Lunge Step 15 Sync Burpee over Slug 200 Meter Group Sprint (w/out Slug) 1:00 REST B.  Tug-of-WarRead more

A.  6:00 EMOM – 1 Clean + 2 Jerk B.  7:00 for Max Reps 800 Meter Run, then max P. Clean (M:155/135/115,W:105/95/75) REST 3:00 C.  7:00 for Max Reps 1000/800 Row, then max STOH REST 3:00 D.  Seal Walk RelayRead more

A.  Front Squat 10 – 10 – 10 B.  5 Rounds For Time: 4 Ring Muscle Up 8 Front Squat (135/95) 12 Calorie Row C.  Accumulate 2:00 L SitRead more

25:00 AMRAP – Partner WOD – one work/one rest A.  Part One 5 Strict Pull-ups 10 Push-ups B.  Part Two 15 KB Swings (24/16 kg) C.  Part Three 10 Weighted Box Step-ups (Sandbag, alt legs) 20 Meter Sandbag Shuttle Run (10m/back/20 meter/back)Read more