TWOW: 2 X 1600m Run at RPE 7.  Rest 10 minutes between 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) -30 Ring Muscle Ups with 2 second pause at bottom of dip -Tabata C2B Pullups 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: 5-4-3-2-1 Clean and Jerk 185/133 Rope Climb 18′Read more

Front squat 3×2 with 2 sec pause @85-93% Then… 14 min EMOM 1st min Rope Climb (legless if possible) 2nd min 3 Jerks (heavy as possible)Read more

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 30 Minutes 400m Run 25 Wall Balls 15 Pushups 10 Chest To Bar Pullups 100m Farmer Carry 53s/35s *Must Bike 50/35 Cal at some point*  Read more

Sign up for your heats when your arrive and partner up for tomorrow’s 8am and 9am classes Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutesRead more

WWPF- AMRAP 30 Minutes   3 Rounds (part 1) 30 Back Squats, 135/93 (partner holds back rack/ Switch every 5) 30 Lateral Box Jumps, 24/20 (switch every 5) 30 Partner Russian Twists (switch every 5) (3 rounds = 270 reps)   2 Rounds (part 2) 60 Cal Row 30 Strict HSPU (partner holds HS / Switch every 5) (270 reps (part 1) + 180 (part 2)  = 450 reps)   1 Round (part 3) 300 Double Unders (switch every 50) (450 reps (part 1 &2) + 300DU = 750 reps)         Read more