Back Squat 1 RM Then…8x 1 minute ski erg sprintsRest 1 minMax cal or meters is scoreRead more

9am: Oly 10am: Endurance  11:15: yoga   12 min AMRAP Ladder (2-4-6-8-10…) Cal Row Burpee over rower   12 min EMOM (complete 1 round every min on the min)  3 strict pull-ups 6 ring push-ups 9 jumping target squats   12 min AMRAP 12 Alt Russian KB Swings, 53/35 12 Push Press, 53/35 (6 each arm) 12 OH Lunge, 53/35 (6 each arm)        Read more

Front Squat: 3-3-3   then…   21-15-9 Hang power clean , 135/93 Front Squat , 135/93 S2OH, 135/93 Refer a friend. If they sign up, you get free stuff    Read more

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