A. Work up to Heavy 1 Rep Thruster (from rack) B. 12:00 EMOM: Increasing Thrusters (95/65) *1 thruster on min 1, 2 on min 2, etc…after each set, complete as many Strict Pull-ups as possible (score Pull-ups) C. NFT – 50 Wipers (r+l=1)Read more

A. Snatch Grip Deadlift 5 – 5- 5 – 5 – 5 B. 5 Rounds for time: 300 Meter Row 30 Double Unders (3:1) 10 Deadlift (225/155) 1:00 REST C. MobilizeRead more

A. OHS 3 – 3 – 3 – 3 – 3 (from Rack) B. For max Reps: 0 – 3 Minutes: Slam Balls 3 – 6 Minutes: Ab Mat Sit-up with Slam Ball 6 – 9 Minutes: OHS (pick weight) 9 – 12 Minutes: Muscle Ups (1:30 Ring Dip/1:30 Ring Row) 12 – 15 Minutes: “L” Sit Holds (for seconds)Read more

A. Skill – Work up to max Box Jump Height B. For Time: 25 – 20 – 15 – 10 – 5 K2E Ring Push-ups * in b/t sets: 20 Box Jumps (24/24″)Read more

5 Rounds of 3:00 Work/3:00 REST 200 Meter Run 7 Squat Cleans (M:155/135/115-W:105/95/75) Max STOHRead more