Strength Pull ups 15 min dedicated to pull ups, muscle ups, etc. Workout 7 RFT 10 Dbl KB deadlifts (2-70/53) 10 Push ups 10 DB [...]

Workout 21 min AMRAP 15/12 cal row 12 Wall balls (20/14) **Similar to CrossFit Open Workout 19.1. Time domain is longer, movements are the same, [...]

Skill Work Pistols Workout 12 min AMRAP 4 Pistols/leg 8 DB Push press (50/35) 12 Box jumps over (24/20) *Skill work + putting that work [...]

Strength Deadlift 3 x 6, 3 sec negative Workout 6 RFT 6 Chest to bar pull ups 12 KB Swings (70/53) **It has been since [...]

Workout 5 rounds of 3 min AMRAP 3 Cleans (135/95) 6 Burpees 18 Double unders *1 min rest after each AMRAP **Pick up where you [...]

Strength 1 Power clean + hang power clean 2-2-2-1-1 Strength 2 Front squats Heavy 3 Super Set 1-DB Strict press 3 x 8/arm **Spending more [...]

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

Workout 5 RFT 500m row 15 Overhead squats (95/65) 12 Pull ups **The hands get a little more attention today with the pull ups after [...]

Skill Work Toes to bar (T2B) EMOM x 12 1. Hip Hurdles 2. Arch to pike 3. Toes to bar progressions - 30 sec active/hollow [...]

Strength Deadlift Heavy 3 Workout “Bottom to bottom” Tabata air squats 8 rounds of 20 sec of work, 10 sec of rest *The squat starts [...]