WWPF 0:00 – 13:00 Work to heavy 3rm Deadlift 15:00 – 30:00 (15 min AMRAP) 10 Alt Strict C2B Pullups 20 Synchronized KB Swings, 70/53 30 Sandbag Lunges, Mix Anyway 30:00 – 35:00 (5 min AMRAP) Max Rope Climbs, Partner Holds SandbagRead more

EMOM 10 Minutes 2 Snatch Pulls + 1 Low Hang Snatch Then….. The Meg AMRAP 16 Minutes 400m Run 15 OHS 115/73 15 Box Jump 24/20Read more

Bench Press: 3-3-3 Single Leg RDL: 12-12-12 THEN.. 50 DU 15 Wall Ball Shots, 20/14 10 BMU 40 DU 15 Wall Ball Shots 8 BMU 30 DU 15 Wall Ball Shots 6 BMU 20 DU 15 Wall Ball Shots 4 BMU 10 DU 15 Wall Ball Shots 2 BMURead more

EMOM 10 Minutes 1 Clean + 2 Jerk Dips with Pause + 1 Jerk Then…… David Bartholomew Miersch Birthday WOD-For Time (in any order) 34 Cal Ski 34 Hang Clean and Jerk 115/83 34 Cal Bike 34 Burpees Over Bar 34 HSPURead more

Front Squat – WK 1 1 x 8 @ 70% 1 x 6 @ 75% 1 x 4 @ 80% 1 x max reps (15-20) @ 60% 12 MIN AMRAP 20 SA DB Cleans, 50/35 10 Toes 2 Bar 5 Burpee Pull-upsRead more