Deadlift 2-2-2   Then:   5 Rounds of:   6 Deadlifts 275/183 9 Toes to Bar 12 Box Jumps   Post Loads and Times to ZEN and Comments:  Read more

WWPF- Running Clock   0:00 – 6:00 6 min AMRAP Back Squats, 135/93   8:00 – 20:00 12 Min AMRAP: 50 DU / 50 DU Relay 40 Dumbbell Snatches, 50/35 (switch as needed) 20 Synchronized Wall ball Shots, 20/14   22:00 – 34:00 12 Minute Relay 25′  Single Right Arm OH Walking Lunges, 50/35 1 Legless Rope Climb 25′ Single Left Arm OH Walking Lunges, 50/35            Read more

15 Min Work up to a Heavy Thruster   Then:   15-10-5 Thrusters 135/93 Ring Muscle Ups*   *sub 30 Pushups or Dips each Round   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 3 x 1  (3 sec neg) Strict Weighted Pull-up: 3 x 1 ( 3 sec pause at top)   Then….   Wednesday the 14th 14 min AMRAP 400m Run 14 HSPU 14 Power Cleans, 135/93          Read more

EMOM 7 Minutes 2 Snatch Pulls with shrug and hold (2 seconds) 1 Snatch Then….. Tuesday the 13th AMRAP 13 Minutes 200m Run 13 Chest to Bar Pullups 13 Hang Snatch (full depth squat) 115/73      Read more