A. Olympic – 7 rounds: SnPull+PowerSn (increasing) B. 5 Rounds for Max Reps of each: 1:00 Power Snatch (95/65) 1:00 Box Overs (24/20) 1:00 Complete 200 Meter Run (outside or 3 laps) 1:00 REST C. Core NFT – 100 CrunchesRead more

A. Strength – Front Squat 5 – 5 – 5 (From Rack) B. 7 Rounds for Time 6 Burpee 5 T2B 4 Hang Power Clean (H.A.P.) 3 Front Squat 2 Strict HSPU 1 Rope ClimbRead more

MacroChallenge WOD 4:00 Row for Meters 1:00 REST 4:00 AMRAP: 15 Slam Balls & 10 Ab Mat Situp 1:00 REST 4:00 Row for Meters 1:00 REST 4:00 AMRAP: 15 Slam Balls & 10 Ab Mat SitupRead more

24 :00 AMRAP – for max HPC reps 5 Hang P. Clean (M:155/135/115/95, W:105/95/75/65) 2 Rounds of Cindy: 5 Pull-up/10 Push-up/15 Squat 5 Hang P. Clean (M:155/135/115/95, W:105/95/75/65) 2 Rounds of Cindy: 5 Pull-up/10 Push-up/15 Squat ETC…until time expiresRead more

A. MU skills or accumulate 10 MU Minimum (if you have them) *hollow swings, hip pop on wall, etc B. Tabata Mash-up (1:00 rest b/t) 1 & 3: DB Snatch (alt arms every other interval) 2 & 4: Alt B/T Ring Row & Ring Dip * Notes: 1 & 3 – :20 rt arm,:10 rest, :20 lt arm, etc…for 8 rounds * 2 & 4 – :20 Rrow,:10 rest, :20 ring dip, :10 rest, etcRead more