TWOW: 6x 200m Sprint RPE 8-9, 200m walk rest EMOM 7 Minutes 100m Sprint RPE 8-9 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) -EMOM 5 Minutes 3-5 Unbroken Bar Muscle Ups.  If not consecutive BMU yet, 15-20 Bar Muscle Ups in shortest time possible -30 Strict Ring Dips, 2 second pause at bottom of each -3x 100 unbroken double unders, rest as needed between 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: 30-20-10 C2B Pullup Pistol, alt AND…… 100 Wall Balls 75...Read more

Test 1 Rep Max Front Squat Then 12-10-8-6-4 Burpee-Power Clean 155/103 Toes to BarRead more

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am-Yoga with Brantlee Endurance: In Any Order, no Break between each AMRAP 16 Minutes 400m Run or 500m Row or 15/10 Cal Bike 20 KB Swings 53/35 15 Burpee Box Jumps AND….. AMRAP 16 Minutes 400m Run or 500m Row or 15/10 Cal Bike 30 Double Unders 30 Air Squats    Read more

Bench Press 3×5  and Bicep Curl 3×15 per arm Then…… AMRAP 15 Minutes 200m Run 20 Double Unders 15 Wall Balls 10 Ring DipsRead more

10 Minutes to work up to a heavy clean   Then… WWPF – For Time 200m med ball run Relay, 20/14 42 Power Cleans, 135/93 (partrner holds front rack) 42 Strict Pull-ups (partner hangs) 200m Med Ball Run Relay, 20/14 30 Power Cleans, 165/123 30 Strict Pull-ups (switch every 5/partner hangs) 200m Med Ball Run Relay, 20/14 18 Power Cleans, 195/143 18 Strict Pull-ups (synchronized)                      Read more