Complete in Order: Strength: A) Every 90 sec. for 8 sets - Full clean + FS from 2"" blocks B) 10 min. EMOM - 3 Touch n' go Deadlifts building *4 burpee box overs after each set Skill: A) 4 sets -25 ft.HS walk + max freestanding … [Read more...]

Complete in Order Strength: A) 12 min. to find max Power clean + full clean B) 5 sets - each set AFAP - 6 DL @60% -10 burpee box jump over Rest as needed Skill: A) 5 rounds -12 cal airbike sprint -12 UB pullups Conditioning: 4 rounds for … [Read more...]

Complete in Order: Strength: A) 10 min. EMOM - Snatch pull to explode + Hang snatch (below the knee) - building as able B) 10 min. to find 3rm OHS Skill: A) 5 sets -2 strict TTB + 2 Bar MU + 2 kip TTB Conditioning: 8 min. climb the ladder -8 … [Read more...]

Complete in Order Strength: A) 10 min. EMOM - 1 hang snatch building with no misses B) FS: 10 min. to work to 2 rep w/ 3 sec. pause in first rep Skill: A) 1-2-3-4-5-4-3-2-1 Ring MU for time Conditioning: 12 min. AMRAP -60 wallballs (20/14) -30 … [Read more...]

Complete in Order: Strength A) 10 min. to find max 3 rep snatch from floor B) 10 min. to find max Power clean + power jerk Skill: A) 6 rounds at a steady pace -6 alt. pistol to single leg jump -2 Bar MU Conditioning: 5 rounds for time 15 … [Read more...]

Complete in Order Strength: A) 12 min. to find max snatch from empty bar B) 12 min. to find max C&J from empty bar Skill: 4 Super Sets (Try to stay on rings if able) A1) 2 Skin the cats A2) 20 Sec. Hanging L-sit Conditioning: 15 min. … [Read more...]

Complete in Order: Strength: A) 6 sets of 3 push press B) 6 sets -8 strict pull ups -30 sec. HS hold on wall Skill: A) 4 max distance HS walks Conditioning - Community WOD: EMOM - 20 min. cap 200ft shuttle run (50ft down and back x2) 3 strict … [Read more...]

Complete in Order Strength: A) 8 sets - building each -2 Bench press w/ 5 sec. hold at top b/n each rep -10 alt. KB bent rows (5/5) B) 6 sets of 4 wall walks Skill: A) 3 rounds -15 GHD situps -10 Alt. pistols Conditioning: Community WOD 16 … [Read more...]