Strength 1 Front squat 5x3 @ 90% of your FS 1RM - 5 minute rounds Strength 2 Romanian deadlift (RDL) 3 x 8 Optional cashout/accessory work For time: 100 air squats **Phew! That 10 min [...]

Skill/Technique work Handstand push up practice ^Progressions Workout CrossFit Open Workout 13.2 10 min AMRAP 5 Shoulder to Overhead (115/75) 10 Deadlifts (115/75) 15 Box jumps (24/20) **Starting off the day with 15 min of [...]

Workout 4 RFT 400m run 12 Power snatch (95/65) 10 Overhead forward step lunge (95/65) 8 Dball shoulder (100/60) **Here's hoping that, five days after the "343" tribute workout, your hamstrings have *finally* recovered. Good? [...]

"Air Force" For Time: 20 Thrusters, 95/65 20 Sumo Deadlift High-Pulls, 95/65 20 Push Jerks, 95/65 20 Overhead Squats, 95/65 20 Front Squats, 95/65 (4 Burpees at the top of each minute) Do 4 burpees [...]

Strength Deadlift Heavy 5 Workout 3 RFT 20 Floor press 20 Sit ups (no weight) 20 Box step up (20” for all w/ both DBs) Rx - (2-50/35) **Hopefully your hamstrings have recovered from the [...]

Workout "Fran" 21-15-9 Thrusters (95/65) Pull ups ^12 min time cap Skill/Technique work EMOM x 12 - Pick 2 movements (1 each gymnastics, weighted) and do 3-12 reps (~40 seconds of work), alternating the movements [...]