WOD

Front Squat 5×5 @ 70% + 3×3 @ 75-80% For Time 50 Pull Ups 50 Thrusters 45/35lbs 30 Chest to Bar 30 Thrusters 95/65lbs 10... Read More

Push Press  5×5…build For Max Reps  and for Times Max Rep Hang Power Clean 135/95lbs immediately followed by 50 Bar Facing Burpees for time Rest... Read More

OTM for 10 Minute M1: 5 Weighted Strict Pull Ups M2: Snatch 5   50-55% In 3 Minutes 10 Devil Press 50/35lbs DBs Max Bike in... Read More

Teams of 3 AMRAP in 7 Minutes 45 Cal Bike 15 SB Cleans 150/100 Rest 3 minutes AMRAP in 9 Minutes 45 Cal Row 30... Read More

For Time 21-15-9 Power Snatches 95/65lbs Toes to Bar…directly into 21-15-9 Overhead Squats 95/65lbs Lateral Burpees over Bar

5 sets 8/8 1 Arm DB Row 100′ Filly Carry per side 50/35lbs AMRAP in 20 Minutes 50 Double Unders 40 Box Step Ups 20/14lbs... Read More

Close Grip Bench 5,5,5,5,5 For Time 500/400 M Row 21 Sumo Deadlifts 135/95lbs 21 Push Jerks 135/95lbs 500/400 M Row 15 Sumo Deadlifts 135/95lbs 15... Read More

Front Squat 5,5,5,5,5 Teams of 3 3 Rounds 30 Synchro Hang Squat Clean 135/95lbs (2 athletes) 60 Cal Bike (split) then 40 Ring Muscle Ups (split)

Snatch build to heavy in 15 minutes OTM for 21M M1  10 BBJO 24/20 M2  20 Russian Swings 32/24kg M3  30 DU’s + 10 T2B

Murph  1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run *If you have a vest, wear it!