WOD Running clock, 30 min workout: 1 min Max rep close grip Bench Press (155/75#) 2 min Double unders 3 min MU/chest to bar pull-ups 6 min to reach max Power Snatch then, 18 min AMRAP: 15 Step-ups (24/20″) 12 Shoulder to overhead (115/75#) 9 Toe-to-bar    Read More

Strength 12 minutes to work to heavy single weighted chin-up WOD 5 rounds for time, varying order: 5 muscle-ups 10 toe-to-bar 10 kettlebell swings (53/35#) 10 shoulder to overhead (115/75#) 200m run/250m row rest 2 minutesRead More

Strength 7×2 Back Squat- 75% of 1RM Rest :60 between sets WOD Rx: 1,200m Row 50 Thrusters (95/65#) Complete as many Muscle Ups as possible with remaining time Scaled: 900m row 30 Thrusters (65/35#) Complete as many sets of 1 Chest-to-bar pullups/ 1 dip as possible with remaining timeRead More