Press 3-3-3 Metcon: 4 Rounds of: 25 Push Press 75/53 50 Double Unders Then: 50 Pullup Cash-out. Post Loads and Times to Zen and Comments:Read more

15 minutes to Establish a 3RM Clean Then… “WWPF” 14 Minute AMRAP 50 Hang Power Clean, 155/103 50 HR Pushups 50 Partner Med Ball Situps, 20/14  Read more

Back Squat 3-3-3 Then 12 min amrap *200 Meter Run 9 Overhead Squats (95/65) 15 Box Jumps *Pouring Rain/Thunderstorm Run Subs Pick One: 250 Meter Row 50 lunges 50 Double Unders Post Loads to and Times to Zen and Comments:Read more

Clean Pulls: 3 x 3 (3 sec pause at knee) Then… For Time:  30 power Cleans, 135/93 800m Run 30 Shoulder to OH, 135/93      Read more

15 Minutes to Heavy Snatch triple (any way, does not have to be touch and go) Then…. Lucky 7s 7 Rounds 7 HSPU 7 Snatches 135/93 7 Toes to Bar 7 Burpees over bar 7 KB Swings 70/53 Happy birthday to the amazing Nancy!  Read more