15 min to build to heavy Snatch Then… 20 MIN to Get AFAP 25/20 Cal Bike or Ski 20 Target Burpees 15 Power Snatches, 95/63 25/20 Cal bike or Ski 20 Target Burpees 15 Power Snatches, 115/73 25/20 Cal Bike or Ski 20 Target Burpees 15 Power Snatches, 135/83 25/20 Cal Bike or Ski 20 Target Burpees Max Power Snatches 155/93Read more

Back Squat: 3-3-3 *3 sec pause on each rep Then… “Grace” 30 Clean & Jerks Cash Out: Run or Row 800mRead more

Oly: 9am Endurance: 10:15am Virtual Yoga: 4:30pm 3 Rounds 10 DB Ground 2 OH 20 T2Rings 50 Double Unders 2 Rounds 15 DB Ground 2 OH 30 Russian Twists 75 Double Unders 1 Rounds 30 DB Ground 2 OH 60 Situps 150 Double UndersRead more

Open WOD 21.3 / 21.4 For total time: 15 front squats30 toes-to-bars15 thrustersThen, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front squats 30 bar muscle-ups15 thrusters  Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 95 lb. for the front squats and thrusters Complete the following complex for max load: 1 deadlift1 clean1 hang clean1 jerk Time begins immediately following the completion of 21.3. Time cap: 7 min.Read more

4 Rounds 2 Min Max Distance Prowler 1 min rest 2 Min Max Sandbag Ground 2 Over Shoulder, 100/75 1 min rest 2 Min Max Rope Climbs or Strict Pull-upsRead more