EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…… 27-21-15-9 Row or Ski Cal Toes to Bar Virtual WOD: a. Straight Leg Deadlift 3×20 b. Handstand Hold 3x ME Then…… 27-21-15-9 Pistols, alt Single Arm DB Clean and Press, alt Up Downs (burpee with no pushup) Fit4ALL- Bring a Friend for Free at 9am AMRAP 30 Minutes 30/20 Cal Row or Ski 20 Toes to Bar or V Ups 20 Russian KB Swings 3 Rope Climbs or 9 Kneel to Stand    Read more

AMRAP 30 Minutes 30/20 Cal Row or Ski 20 Toes to Bar or V Ups 20 Russian KB Swings 3 Rope Climbs or 9 Kneel to Stand  Read more

RDL: 5 x 5 1/2 Kneeling Arnold Press: 3 x 10-15   Then…   For Time: 30 Box Jumps, 24/20 30 Deficit Push-ups, 45s/25’s 200m Weighted Plate Run, 45/25   25 Box Jumps 25 Deficit Push-ups 200m Weighted Plate run   20 Box Jumps 20 Deficit Push-ups 200 Weighted Plate run   15 Box Jumps 15 Deficit Push-ups 200m Weighted Plate Carry   10 Box Jumps 10 Deficit Push-ups 200m Weighted Plate Carry   5 Box Jumps 5 Deficit Push-ups 200m Weighted Plate Carry   Virtual (6am/4pm) Single Leg Wall Sit: 3 x max Effort (add weight if needed) Hollow Body Hold: 3 x Max Effort   Then…   AMRAP 13 Minutes 10  Tuck Jumps 20 Sumo Deadift SA HighPulls (10 per arm) 30 Bicycle Crunches    Read more

15 Minutes to a heavy Hang Clean Then…… 10 Burpee Muscle Ups (15 Burpee Pullups) 20 Barbell Lunges 135/93 30 Hang Power Clean 20 Barbell Lunges 10 Burpee Muscle Ups Virtual WOD- 7am, 12 Noon, 6pm a. Floor Press 3 x 10-15/arm b. Renegade Row 3 x1 0-15/arm Then……. Plyometrically Challenged 4 Rounds- 3 Minute AMRAPS 10 Burpees 20 Jumping Squats with 180 turn 30 Mountain Climbers *2 Minute break between each round Fit4ALL- 9am Bring a Friend for Free Michael 3 Rounds 800m Run 50 Back Extensions 50 Sit UpsRead more

Michael 3 Rounds 800m Run 50 Back Extensions 50 Sit UpsRead more