Workout of the Day

Downstairs 5 sets of 7 bear complex 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press 10 min amrap 8 pull-ups 16 wall balls 20/14

Back squat 5-3-3-2-1 15 min alternating emom 10 double dumbell shoulder to over head 15/12 cal row 15 med ball sit-ups

Partner WOD 50 Double Under Per Partner 50 Sumo Deadlift Hi-pull 95/65 40 DU Per Partner 40 Box Jump 30/24 30 DU Per Partner 30 HSPU 20 DU Per Partner 20 Dumbell Manmaker 55/35 – 1 DB Pushup, 1 DB… Read more »

Downstairs EMOM 10 Mins Increase Weight Across Sets 2 Clean Deadlift + 1 Hang Clean (Squat) Amrap 12 Mins: 10 DB Hang Clean Jerk (Single Arm) 50/35 5 Bar Muscle Ups

Cindy AMRAP 20 Mins 5 Pullup 10 Push Up 15 Air Squats Core Cashout: 3 rounds not for time 20 Russian KB Swing 20 Medball Russian Twist

Downstairs 3 Position Squat Snatch 5 working sets @ 70-75% Work on Technique 1 High Hang, 1 Regular Hang (Above Knee), 1 From Ground 3 sets 5 Snatch Grip Deadlift 4 Rounds For Time 15 Overhead Squat 75/55 10 Burpee… Read more »

Strict Press: 5 x 5 Chipper(Stagger Start) 50/40 Cal Row 40 Toes To Bar 30 Med Ball Situp 40 Push Press 75/55 50 Wall Ball

5 sets 3 thruster from rack  (heavy but still easy)  Fran 21-15-9 Thruster 95/65 Pull-ups

10 min alt emom (have partner share dumbells) 10 box jump step down 12 double dumbell lunge (6 each side) 10 min amrap 15 sit-ups 10 alt kb snatch 53/35

Interval workout 5 rounds 1:1 with partner 20 wall balls 20/14 10 power snatch 95/65 (choose weight for unbroken set) 60 second row at 90 %