WOD

For time: Run 400m 42 Wall ball shots 21 Burpees Run 400m 30 Wall ball shots 15 Burpees Run 400m 18 Wall ball shots 9... Read More

Snatch Then For time: 21 Hang cleans 50 Sit ups 21 Push press 15 Hang cleans 35 Sit ups 15 Push press 9 Hang cleans... Read More

4 Rounds for time: 5 Deadlifts 10 Box jumps 20 Push ups

Kipping Pull up progression For time: Row 1000m 30 Kettlebell swings Run 800m 30 Kettlebell swings

Every minute on the minute for ten minutes complete: 3 Power cleans (80% max) Every minute on the minute for five minutes complete: 10 Burpees

Back Squat 5×5 Then 5 Rounds for time 40 Double unders 10 Toes to bar

“The Chief” Max Rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Pushups  9 Squats Rest 1 minute between rounds for a total of... Read More

Handstand work AMRAP 12 minutes: Run 200m 10 Pull ups 10 Knees to elbows

5 Rounds for time: 10 Ring rows 10 Burpees 15 Kettlebell swings

20 minutes to find 1 RM Hang clean (power or squat) Then 3×15 GHD sit ups 3×12 Good mornings 6 one minute planks