Test 1 Rep Max Front Squat Then: 30 – 20 – 10 Alternating Single arm DB/KB Squat Clean Thruster 50/35 Toes to Rings Between each round accumulate 1 min in an L-HangRead more

10 am- Olympic Lifting 11 am- Endurance 25 Minute Clock Run/Row 2 Miles- can row half, run half or full run, full row With Remaining Time: 7 Power Cleans 95/63 7 Ring Pullups 7 Burpees over bar    Read more

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