Bench Press: 3RM Then, 2 x 3 @ 90%   Then…   4 Rounds of 3 Min AMRAP’s  (1 min rest between) Rd1: 3 Min AMRAP Run 300m Max KB Swings, 53/35 1 Min Break Rd2:3 Min AMRAP Run 300m Max HSPU 1 Min Break Rd 3: 3 Min AMRAP Run 300m Max Russian Twists , 20/14 1 Min Break Rd 4: 3 min AMRAP Run 300m Max Lateral Hurdle Jump Overs, 20/16   Order Wed for Sunday Drop O      Read more

EMOM 7 Minutes 2 Clean Pull with shrug and pause 1 Clean Then…… AMRAP 18 Minutes 15 Ring Muscle Ups 30 Squat Cleans 155/103 45 Toes to Bar 60 Burpees    Read more

Front Squat 3 x 6 Then…. 3 Rounds 20 Single Arm KB Clean and Jerk, alternating 53/35 50 Double Unders Carrissa G!  Read more

Endurance WOD   Part One 15 Min Clock 5 Rounds of 3 min EMOM’s 200m Med Ball Run Wall Ball Lunges   2 Min Break   Part 2 3 Rounds 600m Run 50 DU 25 Pushups 15 Toes to Rings      Read more

Jerk: 3-3-3   Then…   The Mark Janus 21-15-9 Hang Power Clean Front Squat Shoulder 2 OH *135/93       Mark Janus  Read more