1) Deadlift 3x (85-90%) 2) With a partner complete the following: 4 sets of the following: 3 min amrap of 20 Alternating dumbell snatch (24/16kg) 10 box jumps (24''/20'') rest 1 min between amraps with 3 burpees in the rest. Only one person works at a time. one partner works at a time. 3 burpees Read more »

1) 3 position snatch 3 working sets 2) 3 position clean 3 working sets 3) 5 Rounds for time 10 Push ups 10 knees to elbows 4) 400m partner farmer carry w/ kettlebell (24kg/16kg). Switch every 100m Read more »

1) In 5 minutes build up to a heavy Thruster 2) With a partner, complete for time: 50 thrusters (95lb/65lb) 50 kettlebell swings (24lb/16kg) 50 chest to bar pull ups 150 double unders One partner works at a time. Kettlebell can not touch the ground during the WOD. If it touches, complete 5 burpees. Read more »

1) 3 Rounds 10 - 20 sec Handstand Hold 3 - 5 muscle ups or ring dips & chest to bar pull ups 5 pistols each leg 2) 1 x 200m warm up jog 2 x 800m Run Rest 4 mins b/s Read more »

1) Push press 3 x 3 reps (80-90%) compare to July 15 2) 20 min amrap: 15 Overhead Squat (75lb/55lb) 10 box jump overs (24''/20") 15 HRPU Run 400m Read more »

1) Back Squat ascending 3 x 3 reps (85-90%) Compare to June 21 2) Complete 3 Rounds of: 1 Min max plate burpees 1 Min max toes to bar 1 Min max wall ball rest 1 Min score is total reps Read more »

1) Deadlift 3x3 (80- 85%) 2) With a partner, complete: 6 Rounds 1 Rope Climb (Sub is 8 alt pull ups) 10 Goblet Squats 10 Alt Ground to Overhead KB (53/35) 10 Toes to Bar One Partner works at a time, can split reps however they like, Read more »