TWOW: 500  400 300 200 100 m Run and row each increment back to back, no rest Then….. Skill WOD: -10 Minutes HS walk practice -3 x 45 sec 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) -3×100 Unbroken Double Unders -10 Minutes of Pegboard work -EOMOM 5 Minutes -5 Bar Muscle Ups even minutes/4 Ring Muscle Ups odd 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 Conditioning: In 16 Minutes, get as high as you can in the ladder 1 Ring Muscle Up 10 Cal Bike 2 Ring Muscle Up 10 Cal Bike 3 RMU 10 Cal Bike *increasing RMU by 1...Read more

Barbell Reverse Lunge:  3×4 (last week)   Then…   EMOM 12 min 1st min 6 Ring Muscle-ups 2nd min Max Alt DB Snatch 50/35 3rd min 10/8  cal ski erg.  Read more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 200m Run 20 Toes to Bar 200m Run 30 Pistols or Weighted Box Step Ups 53/35 200m Run 40 Ring Rows 200m Run 50 Pushups      Read more

Every 2:30 × 6rds 250m Row 3 Hang power snatch (increase wt each rd working up to a max effort) Then… For time 30-20-10 SA alt KB Swings 53/35 15 Pull-ups 30 Double Unders Immediately into 10-20-30 SA alt KB Swings 15 HSPU 30 Double UndersRead more

WWPF  “Death Grip Duo” 400m Synchronized Farmers Carry, 70/53 – Must switch arms every time the KB rests on ground 42 Hang Power Cleans, 135/83 14 Alt Rope Climbs (7 each)   300m Synchronized Farmers Carry 30 Hang Power Cleans, 155/103 10 Alt Rope Climbs (5 each)   200m Synchronized Farmers Carry 18 Hang Power Cleans, 185/123 6 Alt Rope Climbs (3 each)   100m  Farmers Carry RELAY (partner uses both KB’s) 2 Alt rope Climbs (1 each)                 CASH OUT: 50 Planking BurpeesRead more