Deadlift Test 1 Rep Max   Then:   AMRAP 15 Min   10/7 cal Air Bike* 7 Thrusters 95/63 4 Bar Muscle Up   *ski erg only if bikes are full   Post Loads and Times to ZEN and Comments:  Read more

Barbell Bent Over Row: 3 x 5 DB Bench Press:3 x 5 Then… For Time: 30-20-10 Pull-ups Wall Ball Shots, 20/14 Pistols DB Snatches, 50/35 *Complete 50 DU after each round   Meal Prep Made Easy        Read more

Clean 1-1-1 Then…. New Kids on the Clock: For Time 25 Burpees 34 HSPU 25 Power Cleans 165/113 34 Ring Dips 25 Cal Bike 34 Burpees Happy 34th birthday to Rachel and 25th birthday to Joe Love!Read more

TWOW: 5x 400m Run at RPE 8, rest as needed to stay within 5 seconds for each 400m Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -5x Pegboard Ascents, rest as needed between -Max Freestanding HSPU in 10 Minutes No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip EXTRA WODs: EMOM 10 Minutes 8 Back Squats from rack Start at 45%x2 min, 50%x2, 55%x2, 60%x2, 65%x2 AND 3 Rounds 10/7 Ring Muscle Ups 50′ HS Walk  Read more

Test your Back Squat 1 rep max Then… AMRAP 15 min w/ Double Kettle bells 7 sumo dead lifts 6 Russian Swings 5 Hang Power Cleans 4 Front Rack Lunges Lots of reasons to not skip leg day!Read more