WWPF – 35 min AMRAP   60 Cal Assault Bike 50 Wt Push-ups, 45/25 (Switch every 5) 40 Alt Hang Squat Clean, 95/63   50 Cal Assualt bike 40 Strict Pull-ups (Partner Hangs) 30 Alt Hang Squat Cleans, 135/83   40 Cal Assualt Bike 30 Strict HSPU (Synchronized) 20 Alt Hang Squat Cleans, 155/103   30 Cal Assualt Bike 20 L-Sit Pull-ups (Mix Anyway) 10 Alt Hang Squat Cleans, 185/123   20 Cal Assualt Bike 10 BMU (ALT) Max Alt Hang Squat Cleans, 205/143     6am doing weird things          Read more

Deadlift 3-3-3   Then:   12 Min Ladder   3 Thrusters 95/63 3 Power Snatch 95/63 3 Toes to Bar   6 Thruster 6 Power Snatch 6 Toes to Bar   9 Thrusters 9 Power Snatch 9 Toes to Bar   12 Thrusters 12 Power Snatch 12 Toes to Bar   15 Thruster 15 Power Snatch 15 Toes to Bar   18…21…24…Etc..Etc….   Post Loads and Reps to ZEN and Comments:  Read more

Bench Press: 3 x 3 (85-90%) Strict Pull-up (3 sec pause): 3 x 5 (add weight if you have 5 strict w/3 sec pause)   Then…   2 Rounds For Time 30 Single Arm DB Hang Cleans, 50/35 15 Target Burpees 30 Single Arm DB Hang Snatch, 50/35 15 Target Burpees 30 Single Arm OH DB Lunges, 50/35 15 Target Burpees     Cut em in 1/2  Read more

15 Minutes to a Heavy Clean Then….. AMRAP 15 Minutes 50 Double Unders 10 Cleans 185/123 50 Double Unders 10 Ring Muscle Ups 50 Double Unders 10 Cleans 185/123 50 Double Unders 10 Bar Muscle Ups    Read more

TWOW: 2x800m run at RPE 7, rest 1:1 4x200m sprints at RPE 9, rest 2 minutes 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 to 20 strict ring muscle ups, break up as needed -3x ME unbroken double unders -Tabata c2B pullup, try to keep steady through all 8 rounds 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: Open WOD Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee...Read more