Olympic Lifting Snatch from blocks: 5 x 2 Clean from blocks: 5 x 2 Endurance AMRAP 35 MIN 15 Burpee over DB 30 Box Jumps 15 Toes 2 Rings 30 SA Hang C&J 15 Pull-ups 30 Air Squats *Row/Ski 400m or Bike 15/12cal @ Min 5:00 – 10:00 – 15:00 – 20:00 – 25:00 – 30:00Read more

Establish a Max Thruster (From floor) Then….. Open WOD 17.5 10 Rounds 9 Thrusters, 95/63 35 DURead more

WWPF 5 Rounds 30 Cal Ski (mix anyway) 20 Sandbag Step-Overs, 100/75 (mix anyway) 10 Alt Pull-overs Then…. Core Cash Out 1:00 L-sit accumulation 30 Synch T2B 50 Partner Med Ball Sit-ups (over box), 20/14Read more

10 EMOM 1 clean pull 1 clean 1 jerk  10 min AMRAP 12 Deadlift , 225/153 21 Box Jump, 24/20 10 min AMRAP 15/12 cal row 15/12 push-upsRead more

Turkish Getup: Use last week heavy single and do 3 x 2  WT Pull-up: 3 x 5 Then…. AMRAP 15 25’OH Lunge, 50/35 7 Burpees over DB 25’OH Lunge, 50/35 1 Legless Rope Read more