Pre WOD Bench press 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% Workout of the Day EMOM For 16:00 MIN 1&2 – AMRAP of Triplet*MIN 3 – Max Strict Ring DipsMIN 4 – Rest *1 Round of Triplet is…6 Hand Release Push-Ups12 Up-Downs24 Alt. Russian Twists (Score is Total Strict Ring Dips)Read more

Pre WOD Every1:30 for 5 sets sets.. 1 Hang Power Snatch + 1 Power Snatch Workout of the Day 1.) AMRAP x 8 MINUTES3 Power Snatches (135/95)6 Alt. Back Rack Lunges9 Toes to Bar(Score is Rounds + Reps) -Rest 2:00 b/t Part 1 & Part 2- 2.) FOR TIME6-9-12-9-6Power Snatches (95/65)Alt. Back Rack LungesToes to BarRead more

Back squat 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 @ 90% 8based of 90% of 1RM Workout of the Day “Punch Out” For time 800m Run30 Thrusters (115/75)30 Lateral Burpees Over BarRead more

Pre WOD 10:00 rope climb skill work Workout of the Day 18:00 AMRAP 60 Double Unders40 Sit-Ups*20 Slam Balls (30/20)5 Rope Climbs *GHD Optional…adjust volume as needed.Read more

Workout of the Day 3 Sets For Quality1:30 Row/Bike/Ski*15 Supinated Barbell Bent Over Rows(Athlete Choice, Moderate)20 Lateral Box Step-Overs (24/20)15 Diamond Push-Ups20 Glute Bridge-Ups**1:30 Row/Bike/Ski* -Rest 1:00 b/t Sets- *Athletes can use the same machine or switch as they go.**Option to use Band. Post WOD 50-40-30-20-10Sit-Ups10-20-30-40-50DB Plank TapsRead more