Warm up/workout prep E90s x 8 3 Burpees 3 Deadlifts* *Build up working weight for WOD *First 4 sets deadstop DL, last 4 sets as [...]

Skill/Technique Handstand push up skill work EMOM x 12 1 - Hollow/Core 2 - Inversion Hold/Shifting RX+ 3 - HSPU/Push Up/Box Workout 4 RFT 36 [...]

**YOGA AND THE HERO WOD ARE CANCELLED FOR THIS EVENING. THIS WORKOUT CAN BE PERFORMED AT OPEN GYM** "Whitten" Five rounds for time of: [...]

Workout 20 min AMRAP Bike - 12/7 cal 2 Wall walks 8 DB Snatch/total (50/35) Alt, from ground 12 Toes to bar **Following up our [...]

Strength 1 Power clean + jerk EMOM 10 - 3 reps *rest minute 5 Strength 2 Dumbbell or.. Kettlebell Romanian Deadlift (RDL) 3x12 - AHAP [...]

Strength Back squats 3 x 8 @ RPE 8 Workout 5 RFT 30 Double unders 3 Devil Press (50/35) 6 Alternating DB thrusters (50/35) **Day [...]

Partner workout 14 RFT (7 each) 7 Power clean (135/95) 7 Front squats (135/95) 7 Bar facing Burpee *P1 works, P2 does double kettlebell rack [...]

Strength Double Kettlebell/Dumbbell Press 3 x 8 @ RPE 8 Workout 4 RFT 6 Strict Pull ups 9 DB Push press (50/35) 12 Wall balls [...]

Strength Deadlift 3 x 8 @ RPE 8 Workout 12 min AMRAP 10 Hand release (HR) Push ups 15 V-ups *scaled options* 20 KB Swings [...]

"Paul Pena" 7 rounds, each for time of: 100-meter sprint 19 KB Swings (70/53) 10 Burpee Box jumps (24/20) Rest 3 minutes **Army Captain [...]