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