Hang Power Clean 1-1-1 Then…… Not Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 Strict HSPU 8 Hang Power Cleans 135/93Read more

Back Squat (wk3): 15 Min to establish an 8RM Then, 2 x 8 Split Squat / leg @ 40% Mainsite WOD 21-18-15-12-9-6-3 Sumo Deadlift Highpull, 95/63 Lateral Hurdle Jump, 24″/20″Read more

Olympic Lift Technique: -Pause Snatch 2-2-2 -EMOM 12 Minute Clean and Jerk-Increase weight every minute -Clean Grip RDL 5-5-5 Endurance WOD: Jack the Pup AMRAP 35 Minutes 25 Wall Balls 25 Burpees 100m Sandbag Carry 100m Plate Pinch 400m Run 1 Rope Climb 18′Read more

Thruster: Work up to a 2RM Then… “Jackie” For Time 1000m Row 50 Thrusters, 45lb 30 Pull-upsRead more

WWPF: 35 MIN AMRAP 60 Cal Row (Switch EMOM) 25/25 DU Relay 50 Push Press, 115/73 (mix reps anyway) 25/25 DU Relay 40 Synchronized KB Swings, 70/53 25/25 DU Relay 30 Toes 2 Rings (15/15 relay style 25/25 DU RelayRead more