EMOM 7 Minutes 2 Cleans 1 Jerk Then….. In Any Order, for Time: 20 Minute Cap 100 Wall Balls 10’/9′ 20/14 50/40 Cal Bike 20 Squat Clean 155/103 15 Muscle Up Mat FraserRead more

TWOW: 800, 600, 400, 200, 800, 600, 400, 200 Rest 1:1, RPE at 7 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 -400m Overhead Waiters Carry, as unbroken as possible 53s/35s 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: Karen 150 Wall Balls for Time (women to 9 feet) Fastest Unbroken Karen...Read more

Barbell Reverse Lunge 3×8 Increase weight or deficit height   Then…   12 min EMOM 1st min dbl KB/DB Front Rack March 53’s/35’s 2nd min dbl KB/DB Russian Swing 3rd min Renegade Row  Read more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian Endurance: In Any Order: 1 Mile Run 200 Double Unders 70/50 Cal Bike 70/50 Cal Ski Erg 2000m Row 50 BurpeesRead more

Push Press   3-3-3   Then:   21-18-15-12-9-6-3-1 reps of:   Power Clean (95/63) Push Press (95/63) Box Jumps   Post Loads and Times to ZEN and Comments:  Read more