TWOW: 4 Rounds 400m Run/200m Farmer carry 53s/35s no rest between rounds 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) -Tabata Toes to Bar x 8 rounds -20x False Grip Ring Pullup to chest with 3 second hold at chest -10 Rope Climbs to 18′ in fewest pulls possible per climb. Rest as needed in between to ensure fewest pulls 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: 3 Rounds 20 Cal Assault Bike 16 OH Walking Lunge with Axle Bar 155/105 AND….. From the 2018 Crossfit Games AENEAS 5 / 4...Read more

Back Squat 3 sets of 5 Then… 10 MIN EMOM Odd Min: As many SDHP’s as possible with a heavy KB 70/53+ Even Min: As many push-ups as possible Extra Credit 5 min AMRAP with an empty Barbell 5 Barbell Sit ups 5 Reverse Sit-upsRead more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 4 Rounds 10 Ring Dips 20 Pullups 30 Burpees 40 Lunges 600m RunRead more

Fitness In a Nutshell: Strength, Cardio, Strongman In Any Order: AMRAP 10 Minutes 5 Power Cleans 165/103 10 Box Jumps 24/20 ——2 Min Break—— AMRAP 10 Minutes: 200m Run 40 Double Unders —–2 Min Break—– AMRAP 10 Minutes: 100m Farmer Carry 70s/53s 100m Sandbag Carry    Read more

WWPF 10 min Ladder: 1-2-3-4-5…… Synchronized Snatch, 95/63 Synchronized Burpee over Bar   2 min rest    10 Min EMOM 10 Wall Ball Shots , 20/14 1 alt Rope climb *Partners Switch movement’s during same minute    2 min rest   10 min AMRAP Max Distance prowler, 135/90 * switch when needed    Top Gun Pre-order Shirts coming soon…..Read more