EMOM 7 Minutes 2 Clean 1 Jerk Then…. AMRAP 16 Minutes 3 Ring Muscle Ups 5 HSPU 7 Clean and Jerk 135/93 200m Run  Read more

TWOW: 200m run, 200m jog X8 intervals-Run at 80%, jog at 50% Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -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 x 30 Unbroken C2B butterfly pullups.  Rest as needed to stay unbroken.  If you can’t do 30 yet, 3x ME C2B Pullups -10 Minutes strict Ring Muscle Up work-5×5 False grip strict pullups to chest with 3 second hold at top, 5×5 strict banded ring muscle up with legs in L sit position. 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: Strict...Read more

Back squat 5-5-5 80-85% Then… 30-20-10 reps of DB Renegade Row 50’s/35’s DB Push-ups DB Squats For time.Read more

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Amie 11:15 am- Yoga with Brantlee Endurance: In Any Order 1 Mile Run 2000m Row 60 Burpees 400m Farmer Carry 70s/53s (Heavy) 200 Double Unders 150 Air Squats  Read more

4 Min AMRAP: 25 American DB Swings 50/35lb 15 Burpees *Max 1-arm DB Snatches from the hang in remaining time.   Rest 1 min   4 Min AMRAP: 25 American Swings 15 Burpees *Max DB Clean and Jerks from the hang in remaining time.   Rest 1 min   4 min AMRAP 25 American Swings 15 Burpees *Max DB Goblet Squats in remaining time.   * Score is the snatches, clean n jerks, and goblet squats added together.   Extra Credit: 3-4 Rounds: 10-12 DB Bicep Curls (25/15s or more) immediately into; 10-12 DB Skull Crushers Rest 1min.  Read more