Back squat   3-3-3   Then   12 Min AMRAP   21 Double Unders 15 Power snatch 75/53 21 Double Unders 15 Thrusters 75/53   (Be Kind to the 10s)   Post Loads and Times to ZEN and Comments:Read more

RDL: 3 x 5 Weighted Front Plank: 3 x 1:00 hold   Then…   FOR TIME: 1:00 Hand-Stand hold 30 KB Snatches, 70/53 30 OH Walking Lunges, 70/53 1:00 Dead-Hang Hold 20 Kb Snatches 20 OH Walking Lunges 1:00 Hand-Stand Hold 10 KB Snatches 10 OH Walking Lunges 1:00 Dead-Hang Hold       Read more

15 minutes to a heavy Clean and Jerk Then….. AMRAP 17 Minutes 5 Muscle Ups 10 Pistols per leg 15 Clean and Jerks 185/123 20 Burpees over Box 24/20          Read more

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