A. Warm up to WOD weights B. Work/Rest in time remaining WOD 0:00-6:00 50 Deadlifts (135/95) then 40 AB Mat Sit-ups 6:00 – 12:00 40 Front Squats (135/95) then 40 Ab Mat 12:00-18:00 30 Power Clean (135/95) then 40 Ab Mat C. Cool Down: Bands or Foam 5:00Read more

A. Strength: DB Bench 10 – 10 – 10 B. 12:00 AMRAP 250 Meter Row 20 KB Swings (24/16) 15 Push-ups C. 50 Glute Bridges (can weight with KB)Read more

A. Strength: Push Press 3 – 3 – 3 – 3 – 3 B. For time: 30 Box Jumps (24/20) 200 Meter Sprint 30 WB (H.A.P.) 200 Meter Sprint 20 BJ, 200 M, 20 WB, 200 M, 10 BJ, 200 M, 10 WB, 200 M C. CORE: 50 Hollow Rocks (least sets as possible)Read more

A. Pull-up Practice or 4 x combo: 3 Strict+3 Kip+3 Butterfly B. 5 Rounds of EMOM: Min 1 – Slam Ball (30/20) Min 2 – Burpee Min 3 – Ring Row *On the 1st round score :40 of each, use as benchmarkRead more

A. 5:00 to work up to Heavy Thruster (from Rack) B. 4:00 AMRAPs with 2:00 REST #1 – 5 T2B + 10 Thruster (95/65) #2 – 10 Thruster + 20 DU #3 – 20 DU + 5 T2B #4 – 5 T2B + 10 Thruster + 20 DURead more