Test: 1 RM Back Squat Then….. Happy 28th Birthday to Coach Amie AMRAP 15 Minutes 10 Power Cleans 135/93 10 Front Squats 135/93 8 Wall ClimbsRead more

Get There Any Way: 15 Rope Climbs 15′ 100 Double KB Deadlifts 100 Weighted Box Step Ups 45/25 100 Pushups 100 V Ups 100 Back Extensions or Supermen 3 Minute Sandbag Hold-Bear Hug 4 Minute Fish Game on RowerRead more

Bench Press: 5-5-3-3-1-1-1 Then… Main Site WOD 50-35-20 Wall Ball Shot, 20/14 Pull-upRead more

0:00 – 13:00 Build to heavy clean 15:00 – 28:00 13 Min AMRAP – Relay Style 4 HSPU 1 Squat Clean, 225/163 28:00 – Finish 41 Synchronized Target Birthday BurpeesRead more

2 Rounds for Time: 60 DB Hang Snatch-Heavy 40/30 Cal Bike 20 Sandbag Over Shoulder 100/75 *Must accumulate 75 GHD situps or 150 regular situps over the course of the workout* (Coach’s discretion on GHDs, no exceptions)Read more