TWOW: 8x200m Run at RPE 8, 200m walk recovery 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 Ring Muscle Ups-Scale number according to ability 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: From Crossfit Team Series 2018 5 Rounds 50 Double Unders 50′ OH DB Lunge 50/35 (one dumbbell) AND 3 Rounds 12 Strict HSPU 8 Bar Muscle Ups 4 Snatch (squat) 155/103  Read more

1&1/4 Front Squat 5 x 5  @ 70-75% of 1 rep max   Then…   8 Min AMRAP Ladder: 1-2-3-4-5-….. Complete by climbing a ladder  starting with 1 rep and increasing by 1 until time runs out Burpee Box Jump, 24/20 R  arm DB clean & Jerk , 50/35 L arm DB Clean & Jerk, 50/35       Congrats to TJ and Morgan on a 2nd Place finish at Shatter the Stigma Charity Comp at CF FidelityRead more

9 am – Olympic Lift Technique Class 10 am- Endurance 11:15 am- Yoga with Brantlee Endurance: In Any Order 2 Mile Run 50 Burpees 2000m Row 200 Double UndersRead more

Bench Press 1 RM Then…. 21-15-9 Dumbbell Burpee Box Step Up and Over 50s/35s (regional style, 2 dumbbells or 2 KB) 24/20 DB Thruster 50s/35s *200m Run after each round* DB Box Step Up and Over    Read more

WWPF 400m Run (Partner 1) / 400m Row (Partner 2) 50 Front Rack Lunges, 95/63 (mix anyway) 30 Synchronized Hurdle Jumps, 24/20 42 Pull-ups, (mix anyway/partner hangs) 400m Row (Partner 1) / 400m Run (Partner 2) 40 Front Rack lunges 20 Synchronized Hurdle Jumps 30 C2B Pull-ups (mix anyway / Partner hangs) 400m Run (Partner 1) / 400m Row (Partner 2) 30 Front Rack Lunges 10 Synchronized Hurdle Jumps 18 BMU (Alt) 400m Row (Partner 1) / 400m Run (Partner 2)    Read more