Deadlift: Find 1RM Then… 16 Min AMRAP 5 Deadlift, 225/153 50 Double Under 12 Toes 2 BarRead More

Hang Snatch 1-1-1 Then…. 30-20-10 Hang Snatch 95/63 OHS Cal BikeRead More

3 Rounds 10 DB/KB Hang Squat Cleans, 53/35 200m Run or Row 10 Target Burpees 2 Rounds 15 DB/KB S2OH, 53/35 300m Run or Row 15 Pull-ups 1 Round 30 DB/KB Squat C&J 600m Run or Row 30 Burpee Pull-upsRead More

Olympic Lift Technique with Jess: -Clean with pause 2″ off floor 5×1 @85%+ -Zombie Squat 3×5 -Bulgarian Split Squat 3×8 Endurance WOD: Run 1 Mile or Row 2k 100 Walking Lunges 75 KB Swings 50 Weighted Sit Ups 25 Burpee Box Jumps Run 1 Mile or Row 2kRead More

Starting with a 6-minute time cap,complete as many reps as possible of:5 wall walks50 double-unders15 snatches (weight 1)5 wall walks50 double-unders12 snatches (weight 2)*If completed before the 6-minute timecap, add 3 minutes to the time cap andcomplete:20 strict handstand push-ups50 double-unders9 snatches (weight 3)*If completed before the 9-minute timecap, add 3 minutes to the time...Read More

Open WOD Prep: EMOM 10 Minutes 20 Double Unders + 1 Snatch (increase weight every round) Then….. AMRAP 18 Minutes-Relay Style 5 Sandbag Over Shoulder 100′ Farmer Carry 53s/35s 1 Rope Climb 18′Read More

10 Minutes Handstand Walk Practice AMRAP 10 Minutes 5 Handstand Pushups 10 Strict Pullups 15 Alt DB Hang Snatch 50/35 AMRAP 10 Minutes 5 Ring Dips 10 DB Push Press 50/35 15 Cal Ski or 400m RunRead More

Deadlift Deload: 5 x 5 @ 75-80% Then… 18 Min Ladder: 5-10-15-20-25….. Russian KB Swings Pistol Box Jump Overs, 20/14Read More

Jerk 1-1-1 Then…. EOMOM 15 Minutes Minute 1: Max Muscle Ups (ring or bar) Minute 2: Max S2OH 135/93 Minute 3: Max Cal SkiRead More

Front Squat: Test 1RM Then… 3 Rounds for time 25 Wall Ball Shots, 20/14 25 Sumo deadlift Highpulls, 70/53 *Bike 50/40 Cal at some point during the workoutRead More