- WORKOUT OF THE DAY - 30 Min AMRAP The 22’s in teams of 2 partition anyway: 22 Wall balls 22 KBS 35/53 22 Slamball 22 Push Press 22 Cal Bike

- STRENGTH - Olympic Snatch + Hang Olympic Snatch 4 sets of 2 reps of complex at 65%. 10 mins. - WORKOUT OF THE DAY - For time with a 25 min Cap *If all [...]

- STRENGTH - Strict Press with 3 sec negative. 4 sets of 4 at 65%. 12 mins - WORKOUT OF THE DAY - Buy in: 1 Mile Run or Sub Row/Ski Directly into: 3 Rounds [...]

- STRENGTH - Weighted or Strict Pull ups. 5 sets till failure. 15 mins - WORKOUT OF THE DAY - “Nasty Girls” 3 Rounds for Time 50 Air Squats 7 Ring Muscle Ups (Sub for [...]

- STRENGTH - Deadlifts with 5 second negative. 4 sets of 5 at 65% 12 mins - WORKOUT OF THE DAY - Min 0-6: 800 M run or 800 then complete Max reps Deadlifts 155/205 [...]

- STRENGTH - Front Squats with 5 Second Negative 5 Sets of 3 at 65% 12 Mins - WORKOUT OF THE DAY - 7 Rounds for Time 5 HSPU 10 Chest to Bar Pull-up 15 [...]

- WORKOUT OF THE DAY - For Time in teams of 3: 150 calorie Assault Bike buy in: Then AMRAP 30 Min: 3 Power Snatches 85/115 6 Overhead Squats 85/115 9 Pull-Ups *One team works [...]

- STRENGTH - EMOM x 8 Power Cleans TAP & GO 4 reps at 65% - WORKOUT OF THE DAY - “Tiger Balm” AMRAP in 20 minutes 7 Power Clean-and-Jerks 105/155 40 Double-Unders

- STRENGTH - Push Jerks 4 sets of 6 at 65% - WORKOUT OF THE DAY - 5 Rounds For Time 12 Push Presses (135/95 lb) 20 Box Jumps (24/20 in)

- CORE WOD - 3 rounds 20/10 L-sit Hold (Paralletes or Bar) Superman One Arm Plank Hold Both Sides - WORKOUT OF THE DAY - Benchmark: “Frantasyland” For Time 21-15-9 reps of: Thrusters (95/65 lb) [...]