WOD 5 rounds for time: 3 minute AMRAP 3 power cleans (135/95#) 6 hand-release push-ups 9 box jumps (24/20″) rest 1 minuteRead More

WOD 20 min EMOM 1) 8 Deadlift (135/85#) 2) 8 Box jumps (24/20″) 3) 10 Pull-ups 4) 20 Abmat Sit-upsRead More

Strength Work to heavy Push Press in 8 lifts, then: 6 min EMOM 8 Shoulder-to-Overhead (135/95#) MetCon 10 min AMRAP Wallballs (20/14#) EMOM- 5 Deadlift (225/165#)Read More

WOD 5 min time cap: 1000m Row Max rep Thrusters (75/45#) Rest 3 min 5 min AMRAP: 7 toes-to-bar 5 burpee to 6″ target Rest 3 min 3 min AMRAP Power Clean (115/75#)Read More

Strength Back Squat 1-1-1-1-1 ~90-95% 1RM, rest :90 seconds between sets WOD 5 min time cap: 1000m Row Max rep Thrusters (115/75#) Rest 3 min 5 min AMRAP: 7 toes-to-bar 5 burpee box jump (24/20″) Rest 3 min 3 min AMRAP Power Clean (185/125#)Read More