WWPF   500m / 500m Row Relay 40 Hang Power Cleans, 135/93 (mix reps anyway) 40 Shoulder 2 OH, 135/93 (mix reps anyway) 20 Strict Pull-ups – Partner Hangs   400m / 400m Row Relay 30 Hang Power Cleans, 30 Shoulder 2 OH 15 Strict Pull-ups – Partner Hangs   300m / 300m Row Relay 20 Hang Power Cleans, 20  Shoulder 2 OH 10 Strict Pull-ups – Partner Hangs   200m / 200m Row Relay 10 Hang Power Cleans 10 Shoulder 2 OH 5 Strict Pull-ups – Partner Hangs   Max Rope Climbs in Remaining Time                Read more

Back Squat 3-3-3   Then:   5 Rounds 200 Meter Run 21 Kettlebell Swings 53/35 15 Wall Balls 20/15   Post Loads and Times to ZEN and Comments:  Read more

Press: 2RM 2 x DB max effort burn out sets (8-12 reps)   Then…   1 Round for Time: 200m Run 15 Strict HSPU 400m Run 30 Deadlifts, 275/183 400m Run 15 Strict HSPU 2oom Run                Read more

EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 OHS Then…. AMRAP 18 Minutes 10 Ring and Bar Muscle Ups (split 5 and 5) 15 Snatches 135/93 20 Cal Bike 25 Burpee Box Jumps 24/20 Carrissa G!Read more

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