WOD

1)5 sets: Power Clean + Hang Clean + Jerk 2)5 sets: Clean + Front Squat + 2 jerks  3)5 sets: Clean & Jerk

Amrap 5 each. Rest 2.  A)5 Burpees 12 Shoulder to Overhead 95/65 B)5 Burpees 12 Pull Ups C)5 Burpees 12 Front Squats 95/65 D)5 Burpees... Read More

3 Rounds For Time 3 Rope Climbs  20 KBS 70/53 16 KB Front Squat 70/53 800m Run

5 Rounds.  Not for time.  8 Strict Pull Ups 8 Barbell Roll Outs 8 Chin Ups 1 minute accumulate as much time as possible in L... Read More

1)Back Squat  3×2@92% 2 x max reps @75% 2)RDL 12-12-12-12

For Time 1 Mile Run  30 Power Clean and Jerks 135/95

5 rounds not for time 5 bench press AMRAP strict press 50% body weight 

Emom 40 1)Bike or Row *set a cal number that’s hard but repeatable in 30-40 seconds  2)12 DB GTO 3)30 Double Unders  4)20 Walking Lunge... Read More

Beach Day is today!!! Amrap 10. Rest 5. Amrap 10 200m Run  10 Deadlifts 135/95 20 Wall Balls 20/14

1)Jerk 3-3-2-2-2 2)For Time (cap 7) 21-15-9 Burpees Pull Ups