EMOM 10 Minutes 1 Clean Pull + 1 Hang Clean + 1 Jerk Then…… With a 20 Minute Clock: 50 HSPU 40 Box Jumps 24/20 30 Hang Cleans 135/93 20 Jerks 135/93 10 Ring Muscle Ups *Max Distance in Meters of Bike or Run* Score is Distance in MetersRead more

Back Squat: 4RM Then, 3 x 4 @ 50% 15 Min AMRAP 25 Sumo Deadlift HighPull, 70/53 75 Double Unders *100m Weighted Run @ Min 3:00, 6:00, 9:00, 12:00Read more

Olympic Lifting Technique Class: -Pause Clean (2sec pause at knee) + Pause Jerk (2sec pause in dip and catch) 5×1 -Pause Snatch + OHS 5×1 Endurance WOD: Can be done in any order, straight through, or broken into rounds 50/35 Cal Bike 60 Burpees 70 Push Press 45/33 800m Ski 90 Sit Ups 100 Back Squats 45/33 Run 1 MileRead more

Deadlift: Work up to a heavy 6 Rep Then… 20 Min AMRAP 21 Squats 200m Run 15 Push-ups 200m Run 9 Pull-ups 200m RunRead more

WWPF 0:00 – 10:00 Work up to a heavy snatch 12:00 – 24:00 12 Min Ladder (2-4-6-8-10-12-14…..) Synchronized Devils Press (1 DB), 50/35 Synchronized SA DB OH Squat, 50/35 (modify w/Front Rank or goblet) 25:00 – 35:00 10 Min RELAY AMRAP 10 Shuttle Runs (25′) + 1 Rope ClimbRead more