TWOW: 6x 400mRun at RPE 7, Recovery 2 min Then 8x 100m Sprint at RPE 9, walk back recover Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec 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) -3x Max Unbroken Double Unders, rest as needed between sets -10x Strict Ring Muscle Ups -Tabata Toe to Bar 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: Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50s/35s Bar-facing burpees Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a AND…. 5 Rounds 75 Double Unders 15/12 Cal...Read more

Front Rack 📦 Step up 3 sets of 8 reps each leg @ 86% then… Tabata Style (20 sec work 10 sec rest for 8 rds) switching movements each interval Kettlebell Shoot Through (instead of paralettes use 2 KB’s) Alternating Kettlebell Hang Clean 53’s/36’s Alternating Kettlebell Push Press rest 10 sec start at the top again 🙂 Hate KB Cleans check out this VIDEO\  Read more

9am-Olympic Lift Technique with TJ 10am-Endurance with Brian 11:15am-Yoga with Brantlee Endurance-Scott Whittle (37) and Chris Lukacs(51) Bday WOD! AMRAP 37 Minutes 51 Double Unders 37 Burpees 30 Ring Rows 20 OH Plate Lunge 45/25 10 Floor Press with DB or Barbell *Must Bike 37 Cal and Row 51 Cal twice each at some point*  Read more

In Any Order: AMRAP 10 Minutes-Nate 2 Muscle Ups 4 HSPU 8 KB Swings 70/53 AMRAP 10 Minutes- DT or Heavy DT 12 Deadlifts 155/105 or Heavy DT=205/145 9 Hang Cleans 6 S2OH   AMRAP 10 Minutes-Annie (start over at 50s if you make it through in under 10) 50-40-30-20-10 Double Unders Sit UpsRead more

0:00 – 12:00 12 Min EOMOM 1st Min (partner 1) Bear Complex, heavy 2nd Min (Partner 2) 2 Rope Climbs or 1 Legless   2 min break   14:00 – 24:00  For Time: 10 Min Cap 60 DB Clean & Jerks, switch as needed, 50’s/35’s 60 Cal bike or rower *working at the same time. Switch as needed    2 min Break   26:00 – 36:00 10 min AMRAP relay – Ab Wrecker 2 4 Strict Toes through rings (sub w/ v-ups) 8 Med Ball Sit-ups, 20/14 :30 Front Plank , 45/25 (Both partners hold front plank every round. The partner doing the round, uses weight)              Read more