Front Squat: 5-5-5   Then..   18 min Partner Relay (Front Squat Ladder: 1-3-5-7-9-11….) 10/8 cal Bike (PARTNER 1) 1 Front Squats, 135/93 (PARTNER 1) 1 Rope Climb (PARTNER 1)   10/8 Cal Bike (PARTNER 2) 3 Front Squats (PARTNER 2) 1 Rope Climb (PARTNER 2)   10/8 Cal Bike (PARTNER 1) 5 Front Squats (PARTNER 1) 1 Rope Climb (PARTNER 1)   10/8 Cal Bike (PARTNER 2) 7 Front Squats (PARTNER 2) 1 Rope Climb, (PARTNER 2)   *CONTINUE THIS PATTERN UNTIL 18 MIN RUNS OUT                      Read more

Deadlift   3-3-3   Then   7 Rounds of: 6 Deadlift 255/173 9 Toes to Bar 12 Box Jumps (24/20)   Post Loads and Times to Zen and Comments:  Read more

  CrossFit Biathlon AMRAP 10 Min 20 Cal Ski Erg 20 Wall Ball Shots, 20/14   CrossFit Bodybuilding  10 Min cap 10-9-8-7-6-5-4-3-1 Floor Press, 135/83 Standing Bicep Curl, 35/20   CrossFit Core 10 Min AMRAP- Complete as many rounds as possible in 10 minutes 60 Sec Front Plank, 45/25 40 Sec Handstand Hold 20 Sec L-Sit      Read more

EMOM 7 Minutes 3 Snatch, work up heavier every minute Then…. AMRAP 15 Minutes 3 Bar Muscle Ups 5 Power Snatch 135/93 7 Burpees Over Bar 100′ Sandbag Carry (must be held in front, not on shoulder) 100/75      Read more

TWOW: 1200m Run, 800m Run, 600m Run, 400m Run, 200m Run Rest 2 Minutes between each, RPE 7-8 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) -Gymnastics series work: 50 Toes to bar as unbroken as possible, 2 minutes rest, followed by 3 Sets of Max Unbroken Ring Muscle Ups.  Rest as needed between sets of ring muscle up sets. -3×100 Double Unders, try to stay unbroken, rest as needed between sets -5x Pegboard Ascent, 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 WOWs:   From the 2019 Crossfit...Read more