A. Strength Overhead Squat 3-3-3-3-3 B. Wod 20 T2B 20 OHS 20 T2B 30 Front Squats 20 T2B 40 Back Squats 20 T2B   ENDURANCE WOD: 0-10 Minutes: 1 mile run: time remaining max effort KB Swings 10-20 Minutes: 1600M Row: time remaining max effort burpees * Score KB Swings and BurpeesRead more

A.  Weighted Pull-ups – work up to a heavy 3 RM B.  For time: 15 – 12 – 9 Pull-up Box Overs (24/20) Ring Push-up 1:00 REST 800 Meter Run 1:00 REST 9 – 12 – 15 Pull-up Box Overs Ring Push-upRead more

A.  Work up to a heavy Cluster (clean+thruster) B.  3:00 Max Cluster (95/65) 3:00 Max Calorie Row 1:00 REST 2:00 Max Cluster (115/75) 2:00 Max Calorie Row 1:00 REST 1:00 Max Cluster (135/95) 1:00 Max Calorie Row C.  100 Unbroken Ab Mat Sit-ups for TimeRead more

20 Wallball(20/14) 10 Burpees 400 Meter Run 20 Wallballs 10 Burpees 200 Meter Run 4 Rope Climbs 200 Meter Run 20 Wallballs 10 Burpees 400 Meter Run 20 Wallballs 10 BurpeesRead more

A.  Snatch Grip DeadLift – 3 – 3 – 3 (:06 sec return) B.  1:00 Box Jumps (30/24) 1:00 snatch grip DeadLift (form) 2:00 Box Jumps (24/20) 2:00 Hang Power Snatch 3:00 Box Jumps (20/20) 3:00 Power Snatch C.  Band StretchesRead more