Workout 4 RFT 400m run 50 Double unders 25 KB swings (53/35) 12 Pull ups **A bit 'o cardio, weights, and gymnastics today. Looking to finish each round around 5 min. No room to rest [...]

Strength 1 Snatch pull + hang power snatch + Overhead squat Heavy 2 Strength 2 Front squats E2MOM 8-6-6-4 **Starting the week off 'slow jams' style - easing into things with some double strength work. [...]

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

Workout For 5 rounds In 3 min, do 20/15 cal row 12 Toes to bar Max DB Snatch (50/35) Then, rest 1 min. *Score is total DB snatches after all 5 rounds. **This is a [...]

Strength EMOM x 12 1 - DB Z Press - 10 reps 2 - 2-DB Row - 10 reps 3 - Plank hold (30-45 sec) *You'll complete the cycle 4 times. Workout For time 18-15-12-9-6-3 [...]

Strength Deadlift Heavy 5 Workout 5 RFT 10 Dball over the shoulder (100/60) 10 Burpee over dball