EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 OHS Then…… AMRAP 17 Minutes 5 Muscle Ups 100′ Waiter Carry 53s/35s with KB or 50s/35s with DB 10 Strict HSPU 100′ Waiter Carry 15 Power Snatch 135/93 100′ Waiter Carry DB Waiter Carry            Read More

TWOW: 8x 400m run with 100m walk recovery.  Run at RPE 7 Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -EOMOM 10 Minutes- 5 Ring muscle ups-Odd...Read More