Front Squat 3×3 with 3 sec pause on reps 1 and 3 then… 15-12-9-6 DB Split Squat (each leg) 35/20 Knees 2 Elbow Russian KB Swings 70/53  Read more

Endurance WOD 30 Min AMRAP 3 Rounds 5 pullups 10 pushups 15 situps *Run 200m OR Row 200m OR Bike 12/10 cal REPEAT AS MANY TIMES IN 30 MINUTES  Read more

10 MIN EMOM Power Clean Hang Power Clean Jerk 15 Double Unders   Then…   FOR TIME… 21-15-9 Power Clean, 135/93 Toes Through Rings *Cash Out: 100 DU       The Hutch      Read more

WWPF   50  Pull-ups (mix anyway/partner hangs) 50 OHS, 95/63 50 Weighted Push-ups, 45/25   30 C2B Pull-ups (Switch every 5 reps/partner hangs) 50 Front Squats, 135/103 30 Weighted Push-ups, 45/25   10 Synchronized Strict Pull-ups, 45/25 50 Back Squats, 185/123 10 Weighted Push-ups, 45/25      Read more

Snatch 2-2-2   Then:   3 Snatch 135/93 3 Box Jumps 24/20 6 Snatch 6 Box Jumps 9 Snatch 9 box Jumps 12 Snatch 12 Box jumps 15 Snatch 15 box jumps   Post Loads and Times to ZEN and Comments:    Read more