Back Squat 3-3-3   Then:   AMRAP 14 Min   12 Med Ball Cleans (20/14) 10 Ring Push Ups 8 Box Jumps   Post Loads and Times to Zen and Comments:  Read more

“Jumping Into 16.4” Complete 1 Round For Time: 55 DU 55 deadlifts, 225/153 55 DU 55 wall-ball shots 55 DU 55-calorie row 55 DU 55 handstand push-ups   Cash out Max L-Sit Hold in 3 Minutes (Scale with tuck)         Bench Press Starting up again next week!          Read more

EMOM 7 Minutes (75-80%) 3  Cleans (do not have to be unbroken) 1 Jerk Then….. AMRAP 17 Minutes 5 Power Cleans 185/123 5 Bar Muscle Ups 400m Run   Emmy and Benny discussing how to get out of the workout      Read more

TWOW: 5x Split 300s(200m Sprint, 100m jog, 100m sprint) 200m walk recoveries Skill WOW: 10 Minutes HS Walk Practice 3x45sec Perfect Hollow Body postition Handstand Hold against the wall.  Absolutely no arch, chin tucked into chest 30 Strict HSPU, if easy, add deficit 50 Chest to bar pullups as unbroken as possible Tabata L Sit on parallettes Extra WOW 3 Rounds 30 GHD Situps 10/7 Ring Muscle Ups And 500m Row or Run 5 Rope Climbs 400m Row or Run 4 Rope Climbs 300m 3 Rope Climbs 200m 2 Rope Climbs 100m 1 Rope ClimbRead more

Test: 1 RM Front Squat Then…. AMRAP 10 Minutes Single Arm KB Clean and Jerk + OH Lunge, alt 53/35 EMOM 8 Burpees (including 1st minute. Scale number of burpees if needed) Jess and Maria Hanging out during WWPFRead more