2x 800m Run at RPE 7.  Two minute rest between 2x 400m Run at RPE 8.  Two minute rest between 5x100m all out sprints. Two minute rest 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) -10 Minutes Ring HSPU practice -EMOM 5 Minutes as a complex, 2 ring pullups, 2 ring muscle ups, 1 ring dip -10 Minutes triple under practice 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: Double Jackie 2000m Row 100 Thrusters 45lbs (male and female weight) 60 Pullups...Read more

EMOM X 10MIN 1st min rope climb 2nd min db floor press EMOM X 10MIN 1st min bent over db row 2nd min db jumping squat EMOM X 10MIN 1st min plate sit up 2nd min db rdl Rest 2min. between SectionsRead more

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: Murph Practice 25 Pullups 75 Pushups 150 Air Squats 1 Mile Run 100 Air Squats 50 Pushups 25 Pullups 1 Mile Run  Read more

Push Press 3-3-3   Then:   3 Rounds of:   400 Meter run and 3 Rounds of: 3 Thruster 95/63 6 Hang Cleans 95/63 9 Sumo Deadlift High Pull 95/63   Post Loads and Time to Zen and Commments:  Read more

Bench Press: 3RM then.. 2 x 3 @ 90%   Then…   3 Rounds 9 Burpees (bar facing) 7 Box Jumps, 24/20 5 Deadlifts, 275/203   Rest 3 Minutes and Repeat      Don’t forget to order by Thursday at midnightRead more