Front Squat   3-3-3   Then   15 Min AMRAP   10 Hang Squat Cleans (115/83) 20 Pushups 10 Pullups   Post Loads and Times to ZEN and Comments:  Read more

WWPF 400m Run relay (both run 400m relay style) 13 Synchronized Strict Ring Dips 42 Deadlifts, 225/153  (mix anyway) 13 Synchronized Strict Pull-ups   400m Run Relay 13 Synchronized Strict Ring Dips 30 Deadlifts 13 Synchronized Strict Pull-ups   400m Run Relay 13 Synchronized Strict Ring Dips 18 Deadlifts 13 Synchronized Strict Pull-ups  Read more

Press 5-5-5   Then:   5 Rounds of:   10 DB Push Press (50/35) 10 Med Ball Cleans (20/14) 10 Burpee Over Ball   Post Loads and Times to ZEN and Comments:  Read more

10 Min AMRAP- “9/11 CardioYolo” 200m SandBag Run, 100/75 1 Legless Rope Climb   10 Min AMRAP- “9/11 StrengthNastics” 9 Clean & Jeks, 155/113 11 Box Jumps, 30/24   10 Min AMRAP – “9/11 Midline Mania” 125 Sit-ups (deaths at Pentagon) 77 Toes Through Rings (Flight 77),  *Complete the sit-ups and Toes Through Rings in any order Max Front plank with remaining time      Read more

EMOM 7 Minutes 3 Hang Snatch Then….. 200′ DB OH Lunge (switch arms every 100′) 50/35 15/10 Cal Bike or Ski Erg 50 DB Snatch 15/10 Cal Bike or Ski Erg 30 HSPU 15/10 Cal Bike or Ski Erg 15 Burpee Muscle Ups or 20 Burpee Pullups 15/10 Cal Ski Erg 200′ DB OH Lunge Grant and the 100lb SandbagRead more