A. 6:00 EMOM – 3 TnG Power Clean (start 75%, increase) B. For time: 50 – 40 – 30 – 20 – 10 Double Under 10 – 10 -10 – 10 – 10 P. Clean (M:135/115/95-W:95/75/65) 10 – 20 – 30 – 40 – 50 Ab Mat Sit upsRead more

A. Work Up to Heavy OHS/WOD Weight B. 5 Rounds for time 10 OHS (H.A.P.) 20 Pull-ups 30 Push-ups 400 Meter Run 3:00 RESTRead more

3 Rounds: 6:00 AMRAP 10 KB Thrusters (24/16 – 5 each arm) 10 KB Swings * EMOM – 7 GHD or AB Mat Sit-ups 2:00 REST *score total of 3 AMRAP of Thrusters & SwingsRead more

A. Strength-RDL with Snatch Grip 5 – 5 -5 B. For time: 400 Meter Run 21 Deadlift (225/155) 400 Meter Run 15 Deadlift 400 Meter Run 9 Deadlift 400 Meter Run C. 5:00 Foam RollRead more

For Time (20:00 CAP) 200 Double Unders (2:1 Singles or Killer Ropes) 100 WallBalls (20/14) 50 Pull Ups 25 Ring DipsRead more