1. 5 rounds of: 3 Strict HSPU 6 Strict TTB 12 Air Squats focus on perfect positions 2. EMOMx10 Odd: 10 wall ball Even: 10 Ring Dips

  1. 3 RFT: 800m Run 30 Burpee Pull ups 2. Strength  6×6 Front Squats

Teams of 2: 80 Pull ups 100 partner box jump (16/20) -run baseball stairs then 8o push ups 60 deadlifts (155/225) -run baseball stairs then 150 body squats 100 KBS (35/55) -run baseball stairs

WOD 3 RFT: 15 Wall Ball (15/20) 20 KB snatch (10 each arm) 35/55 400 meter run Strength Back Squat 10×3, across Barbel Work 1. Clean Complex Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work up to a heavy single 2. Jerk Comple... Continue Reading

Wod  21-15-9 Power Clean, 155/105 Bar Facing Burpee Strength Squat – 8 x 4 (across) Barbel work Power Clean – 1RM