For Time: 5-4-3-2-1 Full Snatch, 155/115 30 DU after each round of snatches ——-5 min break——– For Time: 1-2-3-4-5 C&J, Body Wt 30 DU after each round of C&J *This is a running clock for both workouts. Post total time with the 5min break included.  Read more

Front Squat 5×5 3 second pause on reps 1 and 5 Then…. 5 Rounds 10 Front Squats  135/95 4 Bar Muscle Ups (sub 2 Pullups, 2 Ring Dips) 200m Run (But it’s cold) Dress Appropriately    Dogfit West Chester with Tina and Laila    Read more

5 Rounds 5/5 1 arm KB clean & Jerk 36/24 kg 10 x 20m Shutle Run 15 T2BRead more

15 Minutes Max Run 1 Mile With remaining time: 3 RM Clean   15 Min Max Run 1200m 3 Rounds Max Effort Ring Digps 15 Minutes Max Run 800m 1 RM  Barbell Turkish Get Up        Read more

10 min to find a 1RM of One handed Deadlift 5 rounds of 5 Hanging ring extensions (right arm + left arm = 1) 10 Wall Climbs 15 V-upsRead more