Olympic Lift Technique: Power Snatch + Snatch 5×1 Clean + 2 Jerks 5×1 Endurance WOD: 200m Run 25 Burpee Tuck Jumps 400m Run 50 Box Jump 600m Run 75 Sit Ups 800m Run 100 Lunges 1000m Run Read more

5 rounds of:         10 thrusters, weight 1    10 chest-to-bar pull-ups  Rest 1 minute, then: 5 rounds of:     7 thrusters, weight 2    7 bar muscle-ups  Time cap: 15 minutes WORKOUT VARIATIONSRx’d: (Ages 16-54)♀ 65 lb, 95 lb (29, 43 kg)♂ 95 lb, 135 lb (43, 61 kg)Teenagers 14-15:♀ 45 lb, 65 lb (20, 29 kg)♂ 65 lb, 95 lb (29, 43 kg)Masters 55+:♀ 45 lb, 65 lb (20, 29 kg);chin-over-bar, chest-to-barpull-ups♂ 65 lb, 95 lb (29, 43 kg);chin-over-bar, chest-to-barpull-upsScaled: (Ages 16-54)♀ 45 lb, 65 lb (20, 29 kg); jumping chestto-bar, chin-over-bar pull-ups♂ 65 lb, 95 lb (29, 43 kg); jumping chestto-bar, chin-over-bar pull-upsScaled Teenagers 14-15:♀ 35 lb, 55 lb (15, 25 kg); jumping chestto-bar, chin-over-bar pull-ups♂ 45 lb, 65 lb (20, 29 kg); jumping chestto-bar, chin-over-bar pull-upsScaled Masters 55+:♀ 35 lb, 55 lb (15, 25 kg); jumping chestto-bar, chin-over-bar pull-ups♂ 45 lb, 65 lb (20, 29 kg); jumping chestto-bar, chin-over-bar pull-upsRead more

WWPF AMRAP 30 MIN 100m Sled Push Relay, YGIO 300m Run Relay, YGIG 60 DU Relay, YGIGRead more

2 Mile Bike (3.2km) 1.5 Mile Run 2000m Row 50 Burpees 75 Hang Power Snatch 75/53 Can be done straight through or broken into rounds. Wear a vest if you’re extra.Read more

RDL 3×12 Strict Press 3×12 Then…. AMRAP 20 Minutes 400m Run 10 Box Jumps-High 15 Ring Pushups 20 Wall BallsRead more