Strength/Technique: Work up to heavy thruster/form WOD: 6 Minutes 30 Cal Row 15 SC to thruster 135/95 AMREP of burpees with remaining time if any 🙂 Record 30 cal + 15 SC to Thruster + BurpeesRead More

Weighted Pull ups 3-3-3-3-3Read More

5k RowRead More

Hero “T.U.P.” 15-12-9-6-3 Power Clean 135/95 Pull-ups Front Squats 135/95 Pull-ups *18 min Timecap*Read More

Strength/Skill: Hang Snatch, work on technique/heavy rep 3 RFT 6 Hang power Snatch 115/75 9 Box Jumps 30″/24″ 50 Double Unders *10 Min Timecap*Read More

Skill builder/GOAT: Spend 30 minutes working on skill WOD: 21-15-9 Cal Row Burpees *5 min timecap*Read More

Front Squat Ladder 10-8-6-4-2 *warmup to a heavy weight at 10 and increase weight each setRead More

25 Min AMRAP 6 Power Cleans 135/95 8 Push Jerk 135/95 10 Deadlift 135/95Read More

20 Min Partner AMRAP One Partner rests while other partner works. Switch each round AMRAP of: 5 Push Press 95/65 10 KB Swings 53/35 15 Hand Release Push UpsRead More

30 Min Mobility WOD: “Annie” 50-40-30-20-10 Double Unders Sit-upsRead More