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

A. 3 Attempts to accumulate max SHSPU B. 5 Rounds on the 4:00 (rest in time remaining) 15 KB Swings (unbroken) 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