10-15 Minutes to a Heavy Clean Then…. In Any Order with a 23 minute running clock AMCAP (as many calories as possible) 7 Minutes Assault Bike 1 Minute Break AMRAP 7 Minutes Burpee Muscle Ups or Burpee Pullup 1 Minute Break AMRAP 7 Minutes 5 Squat Clean 205/143 30 Double Unders   Mike M practicing...Read More

TWOW: 3 x 400m Runs RPE 8 with 2 minute rest 5 x 100m Sprints all out, walk back recovery SKILL WOD: 10 Minutes HS or HS walk  practice. 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 15 Minutes Peg board practice Tabata Toes to Bar-Practice perfect hollow body, feet together...Read More