Power Clean 3-3-3-3   Then:   15 min Amrap of:   8 DB Snatches Alternating 50/35 6 One Arm DB Thrusters (3L/3R) 50/35 4 DB Weighted Pullups 50/35   Post Loads and Times to ZEN and Comments:  Read more

WWPF Front Squat: 10 Rep Max   Then..   For Time 60-40-20 -10 DB Hang Cleans, 50’s/35’s Russian Twists, 20/14 (Mix Anyway)   Then, immediatly into… 7 Min AMRAP Max Cal Row *Partner holds Front Plank     Are you Signed up? What are you waiting for!             Read more

Push Press 3-3-3   Then:   7 Rds for time of:   7 Push Press (135/93) 7 Burpee Pullups 7 Front Rack lunges (135/93) 7 Box Jumps   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 3 x 3 Weighted Strict Pull-ups (3 sec pause): 3 x 3   Then…     Complete the following in any order….. 5 min AMRAP 100 DU Max Rope Climbs in remaining time   —–2 min break——   5 min AMRAP 100 DU Max Wall Balls in Remaning Time, 20/14   —-2 min break—-   5 min AMRAP 100 DU Max Power Cleans, BW            Read more

EMOM 7 Minutes Snatch+Hang Snatch+OHS Then….. AMRAP 20 Minutes 10 Muscle Ups 20 Toes to Bar 30 Squat Snatch 95/63 40/30 Cal Bike 50 Cal Row   The 5/6am crew cleaned up nicely for Maria’s weddingRead more