10-9-8-7-6-5-4-3-2-1 Deadlift-Start at 55% and work up 5% each round until you get to 100% for your last set Ring Dips *Not for Time, for Quality Then….. Straight Through or Broken into Rounds  100 Toes To Bar 100 Lateral Box Jump Over 24/20 Read more

EMOM 10 MIN 1 Clean (pause 2″ off floor) + Hang Clean & Jerk Then…. FOR TIME 400m Run 21 Hang Cleans, 135/93 9 HSPU 400m Run 15 Hang Cleans 15 HSPU 400m Run 9 Hang Cleans 21 HSPURead more

Box Squat 5×5 Then…. Happy birthday to Wiser!!!! 42 Burpees 42 Barbell Step Ups (knee height box) 95/63 42 Pullups 42 Back Squats 95/63Read more

Olympic Lifting -2 Snatches + 1 OHS: 5 sets -Low Hang Pull + Clean & Jerk: 15 minutes to a heavy Endurance 17 Min AMRAP 30 Double Unders (scale up w/drag rope) 20 DB Hang Snatches, 50/35 10 Burpees over DB 17 Min AMRAP 25/20 Cal Row or Ski 12 Sandbag Ground 2 Shoulder (not over) 4 Wall WalksRead more

Bench Press 3-3-3 Then… Partition any Way -20 Minute Cap (in same fashion as Crossfit Open 20.5 1 Mile Run or 2.5 Mile Bike  40 Muscle Ups (40 Pull and 40 Push)-Ring or Bar  120 Wall BallsRead more