WWPF – For Time 12/9 Cal Bike Relay 160 SA OH Lunges, 50/35 12/9 Cal Bike Relay 100 Weighted Push-ups, 45/25 12/9 Cal Bike Relay 80 C2B Pull-ups 12/9 Cal Bike Relay 50 Sandbag Ground 2 OS, 100/75 12/9 Cal Bike RelayRead more

Snatch 1-1-1 Then…… 12 Minutes Ladder 2-4-6-8-10-12-14…… Hang Snatch 95/63 Box Jump 24/20 Cash Out: 100 Sit UpsRead more

1a. Weighted Strict Pull-up: 4 x 2 (no pause at top) 1 x max reps 1b. SA DB Press: 4 x 4 For Time 1000m Row 75 Double Unders 50 Wall Ball Shots, 20/14 75 Double Unders 1000m SkiRead more

Heavy Complex: 1 Clean + 2 Front Squats Then…… AMRAP 16 Minutes 3 Ring Muscle Ups 5 Hang Cleans 185/123 7 Toes to RingRead more

Sumo Deadlift: Wk 1 of 4 Build to heavy 8 rep (3 sec negatives) Then, Drop weight 15-20lbs for 1 set of 8-12 reps (3 sec neg) 3 Rounds 400m Run 21 Sumo Deadlift HighPull, 75/53 12 HSPURead more