TWOW: 6x100m Uphill sprint with sled, release sled at 100m and sprint 300m more for 400m total.  Rest 2 min between each.  RPE 8 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) -3x ME Unbroken Bar Muscle Ups -3 attempts at ME unbroken double unders 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: 50 GHD Situps 20 Burpee Bar Muscle Ups 50 GHD Situps 20 Burpee Ring Muscle Ups 50 GHD Situps ME Ring and Bar Muscle Ups in 5 Minutes (clock continues...Read more

Front squat: 3×3 with 2 sec pause @80-85% 12 min AMRAP “Tour de Cindy” 2 rounds of 5 pull-ups 10 push-ups 15 air squats Then 10 cal 🚲 Repeat for 12 min…😁Read more

9 am- Olympic lift technique with TJ 10 am- Endurance with TJ 11:15 am- Yoga with Brantlee Endurance: 5 Rounds 50 Double Unders 30 Air Squats 15 Burpees 10 Toes to Bar 5 Strict Pullups 400m RunRead more

OPEN WOD 19.3   For time:   200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk   M 50-lb. dumbbell / 24-in. box W 35-lb. dumbbell / 20-in. box   Time cap: 10 minutes     Alternative  Non Open WOD   10 Min AMRAP of: 20 Front Rack Lunges 95/63 15 Push Press 95/63 10 Burpees   Post Loads and Times to ZEN and Comments:  Read more

WWPF 0:00 – 10:00 Work up to a 2RM T&G Clean   11:00 – 21:00 10 min Ladder: 2-4-6-8-10….. Alt Front Squats, 165/113 (partner holds front rack) Alt T2B while partner hangs   23:00 – 33:00 10 Min AMRAP 20 Cal Bike (mix reps anyway) 20 Alt Box Jumps, 30/24  Read more