Deadlift Heavy Single Then….. AMRAP 20 Minutes  500m Row 30 Burpees 20 GHD Sit-ups or Leg Raises on Bench 10 Strict HSPURead more

WWPF 17 MIN AMRAP 40 Cal Ski (switch as needed) 50’/50′ sled push relay, heavy 40 Synchronized Plate G2OH, 45/25 17 MIN AMRAP 30 Cal Bike (switch as need) 150’/150′ Farmers Carry Relay, 70’s/53’s 30 Synchronized KB Swings, 70/53Read more

15 Minutes to a Heavy Clean and Jerk Then…. Happy 30th birthday to Selena!! 30 Rounds-25 Minute Cap 1 Clean and Jerk-Bodyweight 2 Bar Muscle Ups 3 Box Jumps-High Read more

Strict Press and Bench Press 1RM Then…. AMRAP 15 Minutes  1 Rope Climb 18’ 10 Ring Dips 20 Toes to Bar 30 LungesRead more

Snatch: Test 1 RM Then… 24.1 Open WOD For time: 21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9 dumbbell snatches, arm 19 lateral burpees over dumbbell9 dumbbell snatches, arm 29 lateral burpees over dumbbellRead more