Strength/Techique: 10 Min EMOM Even Minute: 10 KB Clean & Press 53/35 (5 Each Arm) Odd Minute: 10 Kb Swings 53/35 20 Min AMRAP Buy in: 150 Double Unders 10 Deadlift 225/175 20 KB Clean & Press 53/35 200m Farmer Carry (2 53’s/35’s)Read More

Strength: 5 x 5 Back Squat. Choose moderately heavy weight 9-15-21 Row For Calories OHS 95/65Read More

Strength/Technique: 30 Min to establish Heavy clean Elizabeth 21-15-9 Clean 135/95 Ring DipsRead More

Coach’s ChoiceRead More

Strength: 30 Min to work to a heavy Deadlift double.  Annotate score on board WOD: 4 RFT 5 DL 275/185 10 Burpees *6 Min TimecapRead More

Strict Press 5-5-5-5-5Read More

Triple 3 Row 3K 300 Double Unders 3 Mile Run *If more athletes than rowers you can have some start with 3 Mile run if not, everyone must complete in order* *55 min Timecap Modified version 2 Mile Run, 200 Doubles/Singles, 2k RowRead More

20 Min AMRAP 10 C2B Pull-ups 20 Pistols (10 Each leg) 10 Box Jumps 30″/24″Read More

Strength/ Technique10 Min EMOM: 3 Deadlift, 1 Hang squat Clean thruster, 1 Back Squat 135/95 For Time 25 Squat Clean 95/65 800m Run 25 Push Press 95/65 *10 min TimecapRead More

Coach’s ChoiceRead More