15 Minutes to work up to a heavy Hang Snatch Then…… In Any Order 10 Ring Muscle Ups 15 Bar Muscle Ups 20 Cal Bike 30 Hang Power Snatch 95/63 40 Barbell Lunges 95/63 50 BurpeesRead More

TWOW: 6 X 400m Run with 200m Walk Back Recovery.  400m runs at RPE 8 SKill WOD: Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups...Read More