Partner WOD 20 Rounds for Time 1 Power Snatch (Heavy, 80‐90% 1rm) 1 Muscle Up (sub 5 pull-ups/dip, alt each round) 20 KB Rack Lunges [...]

Workout 6 Rounds for Time: 100m farmer carry (70/53) 20 Pushups 40 Double Unders (Scale to 40 singles) *Rest 1 min between rounds Accessory Work [...]

Workout EMOM 15 min: Min 1: Max Rep Wall Ball (20/14#) Min 2: Max Calorie Row Min 3: Rest *Goal: 15/12 or more reps each [...]

Workout "Helen" 3 RFT 400m run 21 KB Swings (53/35) 12 Pull ups *15 min time cap* Compare to 5/18/22 Compare to 6/16/21, 1/9/20, 4/23/19, [...]

Workout For time 50 Power Clean & Jerk (155/105) 75 Toes to Bar **Complete in any order you like to accomplish the work Goal: Sub [...]

REST DAY! Get outside and do something fun. Celebrate and spend time with the friends you've made at the gym! Or just relax! [...]

Workout For time^ Double Unders 100, 75, 50 Double DB Lunges (front rack or or Farmer) 30, 20, 10 DB Renegade Rows 30, 20, 10 [...]

Strength Push Press 5 x 3* *3sec lower each rep, no rebound - build by feel Workout 4rds - Max Calories Total 1m Max Calorie [...]

Workout For time (6 Min cap) 100 Wall Balls 50 Pull-ups *Rest 2 min* Workout 4rds for time (10m cap) 28 Alt Pistols 15 Power [...]

Strength EMOM 8 Hang Power Snatch (build by feel) 2 reps Workout Every 2 min for 6 rounds total 10 Alt DB snatch (heavy by [...]