Strength Bench press 6-6-6-6-6-6 *Build to a heavy 6 reps over 6 sets. No maxing out! Workout 12 Min AMRAP 4 D-Ball to Shoulder (100/60) 8 Renegade Row (50/35) 16 Shoulder height KB Swings (70/53) [...]

Strength Hang power clean *10 minutes to find a heavy single Workout 5 RFT 12 Box Jump Overs (24/20) 10 Hang Power Clean (135/95, or 60% of you HPC single from Strength) *Goal: 8-10 min [...]

Workout For Time: 1200m Run (3 laps) Then.. 12 rounds of 4 Push ups 8 Pull-ups 12 Squats *Optional to wear a 20/14# vest Accessory Work 2x :30sec Child's Pose :20sec per side Thread the [...]

REST DAY! Get outside and do something fun. Take care of YOU on International Self Care Day. Or just relax! See you tomorrow!

Workout 100m Run 15 Deadlifts (225/155) 200m Run 30 Wall Balls (20/14) 400m Run 30 Wall Balls 200 m Run 15 Deadlifts 100m Run *Goal: Sub 16 min*

Workout Open WOD 17.5 10 Rounds for Time 9 Thrusters (95/65) 35 Double unders **Time Cap: 15 min** Accessory Work 3 Rounds for Quality Farmers Carry down & back 2x (KB or DB) 20 Banded [...]