TWOW: 30 Minute Run, no stopping. sprint 60 seconds every 5 Minutes.  Sprint at RPE 8, Run at RPE 6 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) -3x ME Unbroken Ring Muscle Ups *If new to muscle up, accumulate 15-20 total depending on skill level Gymnastics Complex Work-3 X T2B plus 3x Bar Muscle Ups 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: 5 Rounds 50 Ft Yoke Carry-Heavy 2 Peg Board Ascents And…. 3 Rounds 7 Bar Muscle Ups-unbroken 7 Squat Cleans 185/123Read more

Test 1 rep Max Back Squat Then… 3 min AMRAP of Curtis P’s 95/63 2 min rest 3 min AMRAP of Curtis P’s 115/73 2 min rest 3 min AMRAP of Curtis P’s 135/93Read more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 100m Plate Pinch Carry 35s/25s 50 Sit Ups 200m Farmer Carry 70s/53s 40 Burpees 400m Run 30 Box Jumps 24/20 *Must Bike AND Ski 40/30 Cal at some point*Read more

The Kat’s Meow 41 Push Press 95/63 41 Toes to Bar 41 Barbell Lunges 115/83 41 Ring Dips 41 Hang Cleans 135/93 41 Cal Row/Bike/Ski *Every 3 minutes perform 41 Double Unders, except if you are rowing, biking or skiing* Happy 41st birthday to Kat!!!  Read more

WWPF- 40 min cap 400m Sandbag Run, 100/75  (mix distance anyway)    2 Rounds 60 Synchronized Wall Ball Shots , 20/14 50 C2B Pull-ups (mix anyway) 40 Alt Target Burpees   400m Sandbag Run    1 Round 60 Synchronized SDHP, 70/53 50 Wt Push-ups, 45/25 (mix anyway) 40 Alt Box Jumps, 30/24   400m Sandbag Run   Jess got her 1st Bar MU during the Open. Who is next?Read more