WWPF Deadlift: 5-5-5   Then…   For Time 42 Hang Snatches, 95/63 (PARTNER HANGS) 30 Sandbag Ground 2 Shoulder, 100/75 (MIX REPS ANYWAY) 18 Alt Burpee Box Jumps, 30/24   30 Hang Snatches, 115/73 (PARTNER HANGS) 20 Sandbag G2S (MIX REPS ANYWAY) 18 Alt Burpee Box Jumps   18 Hang Snatches, 135/93 (PARTNER HANGS) 10 Sandbag G2S (MIX REPS ANYWAY) 18 Alt Burpee Box Jumps  Read more

Front Squat   3-3-3   Then   6 Rounds of: 200 Meter Run 10 Front Squats 95/63 10 Pushups 10 Lunges 95/63   Post Loads and Times to ZEN and Comments:  Read more

Bent Over Row: 5-5-5 Weighted Dips: 5-5-5   Then…   Cardio Gone Bad 3 Rounds: 1 Min Cal Ski Erg 1 Min Cal Bike 1 Min Cal Row 1 Min 10m Shuttle Run Rest 1 Min            Read more

Jerk 1-1-1 Then….. AMRAP 17 Minutes 3 Rope Climbs 6 Muscle Ups 9 Hang Power Cleans 135/93 12 Jerks Lydia Valentin from Spain      Read more

TWOW: 5 x 400m Run with 200m walk recovery at 80% 5 x 200m Run with 100m walk recovery at 90% Skill WOW: 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) -50 Toes to Bar, as unbroken as possible -5x Peg Board Ascents –EOMOM 10 Minutes- 5 Ring muscle ups-Odd 5 Bar Muscle Ups-Even 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 WOD: 3 Rounds 25/20 Cal Assault Bike 50′ DB Lunge (regional style, 1 OH, 1 front rack) 70/50 And… 5 Rounds 500m Row 500m Ski Erg 400m Run AFAP(as fast as possible), 2...Read more