TWOW: 4 x 800m Run at RPE 8-9 FAST!!!! Rest as needed in between 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) -10 Minutes max legless rope climbs (use legs if can’t do legless yet) -40 Weighted pistols, alt legs 53/35 -EMOM 5 Minutes-max strict ring muscle ups 40 seconds of every minute, 20 sec rest 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: 19.1 AMRAP 15 Minutes 19 Wall Balls 19 Cal Row AND…. 12-9-6-3 Deadlift 305/225 Strict HSPU  Read more

Front Squat 3×2 with 2 sec pause @85-93% Then… Modified “Chief” AMRAP 3min 3 Bent Over Barbell Rows 135/95 6 Push-ups 9 Air Squats Rest 1 min Repeat 5 rdsRead more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 30 Minutes 800m Run 50 Double Unders 40 Box Step Ups 24/20 30 Med Ball Sit Ups 20 Cal Row 10 Cal Bike    Read more

WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups Teenagers 14-15: Boys use 65 lb. Girls use 45 lb. Scaled Teenagers 14-15: Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups Masters 55+: Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups Scaled Masters 55+: Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups  Read more

WWPF  500m Row x 3   Then….   For Time 42-30-18 Power Clean, 135/93 (1 person works @time/mix anyway) Synchronized hurdle Jumps, 24/20 Med Ball Sit-up Throws over box, 24/20 Come Check out the Final Friday Night Lights with a Parents VS Kids ShowdownRead more