5:00 AMRAP 10 Cal Row 20 Double Unders (5:1) 2:00 REST 5:00 AMRAP 10 Ring Dip 10 Ring Row 2:00 REST 5:00 AMRAP 10 Push-Up (HR) 10 GHD SU (20 AB Mat) 2:00 REST 5:00 AMRAP (this not for speed) 10 Superman (:02 Pause) 10 Hip Bridge (:02 pause)Read more

A. Snatch – 5 x HHSn+HSn+Snatch+OHS – squat or power sn) B. 12:00 CAP 40 Snatches (135/95) 40 Pistols (each leg) *workout will be completed in Tabata (:20 work/:10 rest) C. 5:00 Mandatory CooldownRead more

WOD A. Bench Press 10 – 8 – 6 – 4 – 2 B. Strict Press 5 – 5 – 5 (working sets) C. 1-leg RDL (Bar) 3 x 10 reps (each leg) D. Post: 30-40 bar roll-outs OR Endurance WOD A. 20:00 EMOM Odd Minutes – 100 Meter Shuttle (5/10/15/20) Even Minutes – 15 Slam Balls B. NFT – 50 “V” upsRead more

A. Tempo Back Squats 5 Sets of 5.5 (:05 down/:05 hold) B. For time: 10-1 KB Swing (24/16kg) Goblet Squats Box Jumps (24/20) C. TGU – 4:00Read more

“Rene” 7 Rounds 400 Meter Run 21 Lunge Steps 15 Pull-ups 9 Burpees *20# Vest – optionalRead more