Workout "Diane" 21-15-9 Deadlift (225/155) Handstand push ups ^12 min time cap Skill Work EMOM x 7 1. Gymnastics movement 2. Barbell movement *A total of 14 minutes of work **This format should look familiar [...]

Strength 1 Back squat Every 5 Minutes for 5 Rounds - 1x3 @ 90% 1RM Strength 2 Yates Row 3 x 8 AHAP Optional cashout/accessory work 3x15 Banded single arm pull down Banded pull throughs [...]

Strength Overhead lunge 3 x 5 (per leg) Workout 4 RFT 12 Push ups 12 Single DB Hang clean and jerk - 50/35 (12/12) 12 Box step over - 50/35 (24/20) (total) **This is the [...]

"Willy" 3 RFT 800m run 5 Front squats (225/155) 200m run 11 Chest to bar pull-ups 400m run 12 KB swings (70/53) **U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to [...]

Workout 4 RFT 500m row 7 Devil press - 50/35 14 DB Front squats - 50/35 28 Russian twist - 1-DB (1=1) **Here's our second long workout of the week, and it's a good one. [...]

Strength Power snatch Touch and Go 3 + 3 Overhead squats Workout 12 min AMRAP 100m KB farmer’s carry - 2-53/35 12 Hang power snatch - 95/65 8 Dips **Bringing back some barbell cycling work [...]