A. 8:00 EMOM – Hang Power Clean + Push Jerk + Power Clean + Split Jerk (increasing) B. 8:00 – Athletes will accumulate as many points as possible completing the following: * Max Clean (Power or Squat, each pound is one point) * GI Jane (each Burpee/Pull- up or GI Jane rep is one point) Example: if an athlete cleans 200# and in the remaining time completed 40 GI Janes, their total score would be 240 C. With a Partner for time: Row Repeats – 500 Meters (each) / 400 Meters (each)/ 300 Meters (each)Read more

A. Strength Pendlay Row 5-5-5-5-5 B. WOD 1-10 Squat ( Pick a squat- back, front or OH) 10-100 Double under Example: 1 Squat 10 DU, 2 Squats 20 DU, 3 squats 30 DU etc.. C. NFT 500M RowRead more

A. 10:00 to establish 1 RM – Deadlift B. 3 Rounds – 4:00 Work / 2:00 Rest 300 Meter Row 20 STOH (135/95) Max BMU in time remaining *score total BMURead more

For time: 20-15-10 Kettlebell Swings (heavy as possible) box Jumps (24/20) 800 Meter Run 100 Double Unders 100 Crunches 800 Meter Run 20-15-10 Kettlebell Swings (heavy as possible) box Jumps (24/20)Read more

A. Back Squat. 10 – 10 – 10 B. “Elizabeth” 21 – 15 – 9 Cleans (135/95) Ring Dips C. NFT – 50 Wipers (r+l=1)Read more