Workout For time 1x 80 Double unders 40 Air squats 20 Toes to bar 2x 60 Double unders 30 DB lunges/total (45/30) 15 Devil’s Press (45/30) 3x 40 Double unders 20 Wall balls (20/14) 10 [...]

Strength Sumo deadlift Heavy 3 Workout 4 RFT 10 Single arm KB swing (53/35) - R 10 Push ups 10 Single arm KB Swing (53/35) - L 20 Goblet squats (53/35) *Bench press and deadlift [...]

Strength Step back lunges 3 x 8/leg Workout 10-9-8-7-6-5-4-3-2-1 Clusters (95/65) 20 lateral hops over the bar after each set **Yep, you saw lunges in the WOD on Saturday, but that was more about cardio [...]

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!

Skill work Toes to bar EMOM x 12 1. Hip hurdles 2. Arch to pike or banded hollow lat pull downs 3. Toes to bar progressions – 30 sec active/hollow hold hang, or kipping ‘beats’ [...]

Strength 1 Hang squat clean Heavy 3 Strength 2 Push jerk Heavy 3 Super Set Dumbbell RDL + bent over row 3 x 10 **We last did a standalone H3 on this movement back on [...]