1. Overhead Squat 5×2 or One arm Overhead walking lunge x 20m(10m per arm)x 4 2. AMRAP for 8 One arm D-bell thruster x 12(6R/6L) 10m Broad Jump HR push up 15/10 10m Broad Jump

1. Deadlifts 5-3-1-5-3-1 *increase the weight on your second wave of 5-3-1 2. For Time 20 Strict Pull ups/ Rings rows 20 Supermans 20 Kipping Pull up/ Banded Pull up 20 Supermans 20 Chest to Bar Pull up/ Jumping Pull up

1. 4 sets of: Seated Strict Press x 4-5 reps 40 Double unders 2. Open Wod 12.3 18minute AMRAP 15 Box jumps, 24/20 12 Shoulder to Overhead 115/75 9 Toes 2 Bar *The open starts in 23 days , so try and treat this as an open workout. If you haven’t sign ... Continue Reading

1. Crossover Symmetry Activation 2. 3 sets of Max reps HSPU 3. “Macho Man” EMOM for as long as possible 3 Power Cleans(135/95) 3 Front Squats 3 Jerks *After minute 10 you must add 1 rep to each movement for every additional minute 4. Tabata &# ... Continue Reading

EMOM for 24 Min 1- 5 Pull ups+8-10 push ups Min 2- 10 Alt D-bell snatch Min 3- 10 Toes to bar Min 4- 8-10 cal Row