TWOW-Track Workout of the Week-To be done on rest day as active rest 6x400m Run with 200m Walk recovery at RPE 8 or 80% Skill WOW 10 Minutes HS Walk Practice 3x ME UB Ring Muscle Ups, if new to muscle ups-10-15 total as unbroken as possible 3×10 UB Bar Muscle Ups (rest as needed in between) If you don’t have 10 UB  do 30 in fewest sets possible. Tabata L Sit Hold on Parallettes Extra Conditioning 1. 3 Rounds 20 Calorie Air Assault Bike 20 Alternating pistols 2. 10x Uphill prowler push 135/90 (push to front parking lot, not all the way up) rest as needed to keep them sprintish  Read more

Front Squat 3×3 with 3 sec pause on reps 1 and 3 then… 15-12-9-6 DB Split Squat (each leg) 35/20 Knees 2 Elbow Russian KB Swings 70/53  Read more

Endurance WOD 30 Min AMRAP 3 Rounds 5 pullups 10 pushups 15 situps *Run 200m OR Row 200m OR Bike 12/10 cal REPEAT AS MANY TIMES IN 30 MINUTES  Read more

10 MIN EMOM Power Clean Hang Power Clean Jerk 15 Double Unders   Then…   FOR TIME… 21-15-9 Power Clean, 135/93 Toes Through Rings *Cash Out: 100 DU       The Hutch      Read more

WWPF   50  Pull-ups (mix anyway/partner hangs) 50 OHS, 95/63 50 Weighted Push-ups, 45/25   30 C2B Pull-ups (Switch every 5 reps/partner hangs) 50 Front Squats, 135/103 30 Weighted Push-ups, 45/25   10 Synchronized Strict Pull-ups, 45/25 50 Back Squats, 185/123 10 Weighted Push-ups, 45/25      Read more