For Time Cash In: 400m Med Ball Run Relay (each partner runs 400m), 20/14   42 Power Cleans, (Partner holds front rack), 135/93 30 HSPU (Partner holds handstand) 12 Alt Rope Climbs   30 Power Cleans, 165/113 30 HSPU (Partner holds HS) 8 Alt Rope Climbs   18 Power Cleans, 185/133 30 HSPU (Partner holds HS) 4 Alt Rope Climbs   Cash Out:  100/85 Cal Bike  (Mix Anyway)   Lock eyes with your partner It’s go time !Read more

Over Head Squat 5-5-5   Then   30 Overhead Squats (95/65) 10 Box Jumps (24/20) 20 Overhead Squats 20 Box Jumps 10 Overhead Squats 30 Box Jumps   Post Loads and Times to ZEN and Cooments:  Read more

Deadlift: 1Rep Max  *If you tested at team taining, you may reTest or do 3×5 RDL   Then…   Run 400m  42 Alt Pistols 21 R Arm Push Press, 50/35 21 L Arm Push Press Run 300m  30 Alt Pistols 15 R Arm Push Press 15 L Arm Push Press Run 200m  18 Alt Pistols 9 R Arm Push Press 9 L Arm Push Press   Register HERERead more

EMOM 7 Minutes 1 Snatch 1 Hang Sntach 1 High Hang Snatch Then….. 21-15-9 Power Snatch 115/83 Burpee Over Bar Cash Out: 15 Ring Muscle Ups  Read more

TWOW: 5x Split 300s(200m Sprint, 100m jog, 100m sprint) 200m walk recoveries 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 C2B Pullups as unbroken as possible -20x Strict False Grip Ring Pullups with 5 second pause at top -30x Ring Dips with 3 second pause at bottom -EOMOM 10 Minutes- 5 Ring muscle ups-Odd 5 Bar Muscle Ups-Even -5 X Peg Board Ascents 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: 3 Rounds 10 Axle Bar Cleans 135/95 10 Axle Bar Jerks 20 Axle Bar Front Rack Lunges AND…… 500m Row...Read more