EMOM 7 Minutes 1 Clean 2 Hang Cleans Then…. AMRAP 18 Minutes 20 Burpees 10 Cleans 185/133 10 Muscle Ups (5 Ring and 5 Bar) *Must bike 25/15 cal twice during workout*    Read More

TWOW: 8x 400m run with 100m walk recovery.  Run at RPE 7 SKILL WOW: 10 Minutes handstand practice 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 10 Minutes freestanding HSPU practice or 20 strict hspu on wall if not ready for freestanding Tabata C2B Pullups 3×5 strict ring muscle ups or...Read More