WOD

3 Rounds 200m Run 9 Burpee Deadlifts 50/35s 200m Run 7 DB Cleans 200m Run 5 DB Burpee Clean & Jerk Rest 2 minutes

Bench Press 5×5 RX For Time 60/40 Cal Echo Bike 20 Bar Muscle Ups 100′ HS Walk INT For Time 60/40 Cal Echo Bike 20... Read More

5-4-3-2-1Turkish Get Ups…increasing weight over sets 4/4 Pistols For Time 3 Rounds 22 Toes to Bar 11 Dball Cleans 100/80 Rest 2 minutes 2 Rounds... Read More

HOT SHOTS 19 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run

Push Press   Build to 1 RM AOTM for 5M then Repeat for 3 Total Sets M1  Max Bike for Cals M2  12 Handstand Push Ups... Read More

Front Squat 1 1/4 x2   build to heavy double RX OT5M for 25M 500/400m Row 25 Chest to Bar *score is slowest round INT OT5M... Read More

Against a 90s Running Clock 12/9 Cal Row 8 Thrusters 95/65lbs Max Bar Muscle Ups or Burpee Pull Ups Rest 90s  Against a 90s Running... Read More

Close Grip Bench   Build to 1 RM AMRAP in 10M 5 DB Burpee Deadlift 50/35s 5 DB Front Rack Squats 5 DB Push Press 50′... Read More