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

Strict Press: 3 x 4 L-Sit: 3 x Max Hold Then… Open 16.1 – AMRAP 20 minutes 25 foot Overhead Walking Lunges (95/65 lb) 8 Bar Facing Burpees 25 foot Overhead Walking Lunges (95/65 lb) 8 Chest-to-Bar Pull-Ups *25 Foot OH Lunges = 8 LungesRead more

15 Minutes to a Heavy Snatch Then…. Happy Birthday to Coach TJ!!! AMRAP 18 Minutes Cash In: Ski or Row TJ’s birth year 1993m AMRAP REMAINING TIME: 1 Snatch 165/113 18 Toes to Bar 29 Lateral Box Jumps 24/20Read more

Sumo Deadlift Work to a heavy single (3 sec neg) Then… Martin Luther King Jr BirthDay WOD AMRAP 16 MIN 1 Strict MU 15 Devils Press, 50/35 29 Goblet Squats, 50/35Read more