WOD

4 sets for times 400m run 30 Deadlifts 155/105lbs 20 C2B 10 Thrusters 155/105 400 m run Rest 4 minutes

Hang Squat Snatch 5,5,5,3,3,3…build For Time 40 Bar Facing Burpees 50/35 Cal Bike 20 Overhead Squat 185/105lbs 10 Ring Muscle Ups

3 sets 5/5 Bulgarian Split Squats 100′ SB Carry 5 Supinated Grip Pull Ups 4 Rounds 1 Minute Max Box Step Overs 50/35s 1 Minute... Read More

Murph Prep AMRAP in 12M 200 Meter Run 10 Strict Pull Ups Rest 6 Minutes AMRAP In 12M 200 Meter Run 20 Push Ups Rest... Read More

For Time1-2-3-4-5-6-7-8-9-10 Squat Cleans 185/125 Floor Press 185/125 30 Double Unders

Back Squat 40/5, 50/5, 60/5, 50/5, 40/5 OTM for 21 Min M1: 10 BBJO 24/20 M2: 8 DB Thrusters 50/35 M3: 12 Toes to Bar

In 10 Minutes Building in pace Row 15/10 Cals 3 Strict Pull Ups “Smooth Operator” AMRAP in 20Minutes 30 Overhead Squats 95/65lbs 30 Box Jumps... Read More

4 Rounds   100′ Farmers / Waiters Carry 6 Tempo Ring Rows 31X2 AMRAP in 5 Minutes 21 Power Snatches 95/65lbs 21 Burpees over Bar 21/16... Read More