EMOM 7 Minutes 2 Snatch 1 OHS Then…. AMRAP 17 Minutes 10 Strict deficit HSPU 45s/35’s 10 Power Snatch 135/93 10 OHS 10 Cal Assault Bike 400m Run Remember to be in hollow body when upside down!  Read more

TWOW: 20 Minute Run, Fartlek Style (400m at 80%, followed by 200m at 50%) or if no way to calculate distance, 1:20 at 80%, 0:30 at 50% Skill WOW: 10 Minutes HS walk practice, add HS walk maze if proficient 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 10 minutes Freestanding HSPU practice 10 Minutes triple under practice 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 WODs AFAP- All out sprints, 3 minute rest between sprints 50/40 cal Assault Bike 40/30 Cal Assault Bike 30/20 Cal Assault Bike And 3 Rounds 5 Snatch (full depth) 165/113 10 Ring Muscle Ups 15 D Ball over shoulder 150/100lbs (please drop ball onto blue mat) 1 Peg Board AscentRead more

Back squat 8RM then 2×8 @85-90% Then… 7-7-7 Thrusters 95/63 Pull-ups 2 min rest 5-5-5 Thrusters Pull-ups 1 min rest 3-3-3 Thrusters Pull-ups  Read more

9 am Olympic Lift Technique Class 10 am Endurance Class Open Gym 9-11 Endurance AMRAP 30 Minutes 400m Run 20 Weighted Box Step Ups 35/25lb plate 15 Burpee Box Jumps 24/20 10 Toes Through Rings 5 Ring Pullups *Bike 25/20 cal twice during workout*    Read more

In Any Order: 2 Minute break between each THE GAUNTLET AMRAP 10 Minutes 20 DB Snatch 50/35 20 DB OH Squat 300m Run Then… AMRAP 10 Minutes 5 Strict Pullups 10 Pushups 15 Air Squats 300m Run Then…. AMRAP 10 Minutes 250m Row 20 DB OH Lunge 50/35 10 Burpees over dumbbell    Read more