EMOM 7 Minutes 3 Hang Snatch Then….. 200′ DB OH Lunge (switch arms every 100′) 50/35 15/10 Cal Bike or Ski Erg 50 DB Snatch 15/10 Cal Bike or Ski Erg 30 HSPU 15/10 Cal Bike or Ski Erg 15 Burpee Muscle Ups or 20 Burpee Pullups 15/10 Cal Ski Erg 200′ DB OH Lunge...Read More

  Monday: 6am / 5:30pm Wednesday: 6am / 5:30pm Friday: 6am / 5:30pm    Read More

TWOW: 6x 200m Sprint, all out sprint, 200m walk recoveries 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) -30X Handstand walk step ups onto 45lb plates, against...Read More