Snatch: 1-1-1   Then…   WWPF 42 Deadlifts, 225/153 (mix anyway) 30 Synchronized Wall Ball Shots, 24/20 12 Alt Rope Climbs   30 Deadlifts 30 Synchronized Wall Ball Shots 8 Alt Rope Climbs   18 Deadlifts 30 Synchronized Wall Ball Shots 4 Alt Rope Climbs   Happy 30th Birthday to Megan and Happy 24th birthday to Emmy!Read more

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then:   5 Rounds for time of:   5 Ring Muscle Ups 10 Over Head Squat 95/63 10 Toes Through Rings   Post Loads and Times to ZEN and Comments:  Read more

5 Rounds 500m Row or 400m Run 20 DB Thrusters 20 Ring Rows Cash Out: 10 Minute Plank Hold Julie hitting some pullupsRead more

3 Rounds 400m Ski 21 KB Swings,  53/35 12 Burpee Box Jumps, 24/20   Then…   2 Rounds 15 Right arm DB Row (heavy DB) 15 Left arm DB rows 30 Alt Step-ups, 53/35 (box ht above knee)   Then..   1 Round: Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5  Read more

AMRAP 25 Minutes 50 Air Squat 25 DB Push Press Rt Arm 50 Jumping Lunges 25 DB Push Press L Arm 50 Situps 25 Ring Pullups or Ring Rows *Every 3 Minutes 10 BurpeesRead more