A. 3 Attempts -max SHSPU+KHSPU (strict then to kip at failure) B. 5 Rounds on the 4:00 (rest in time remaining) 20 KB Russian Swings (unbroken/HAP) 3 Wall Walk 500 Meter Row (lower by 100 if no finish previous rd) *20M shuttle run after WOD for any no finish OT4Read more

A. Strength 8:00 EMOM – 3 Front Squat (60%, increasing) B. 5 Rounds for time: 10 Front Squat (115/75) 10 Burpee over Bar C. Accumulate 2-3:00 “L” sitRead more

Open WOD 12.3 – 18:00 AMRAP 15 Box Jump (24/20 – or step up) 12 P. Press (115/75) 9 T2BRead more

A. Work up to WOD Deadlift Weight or heavy for day B. For Time: 1000 Meter Row 20 Deadlift (M:245/225/185, W: 165/155/135) 40 WallBall 80 Double Unders 40 WallBalls 20 Deadlift (M:245/225/185, W: 165/155/135) 500 RowRead more

Partner WOD – 18:00 * One partner runs 2 laps of box with Sand Bag (or slam ball) * one partners completes following AMRAP: 10 KB Swings 10 Push-ups 10 Lunge Steps (r+L=1) 1:00 REST at the 6:00 & 12:00 *when switch takes place, keep AMRAP going, score totalRead more