Workout For time 1 round 100 Double unders 50 KB swings - 53/35 25 Burpees Then, 2 rounds of 80 Double unders 40 Gob squats [...]

Strength 1 Glute bridges 4 x 5 @ 8/10 RPE Strength 2 Back squat Heavy 8 Cashout WOD For reps + time Tabata air squats [...]

Strength EMOM x 12 1 - ME Strict Chin Ups 2 - Hollow Holds/Rocks/Dead Bug 3 - 5 Squat Jump @ 30% 1 RM Back [...]

Strength High hang clean + Front squat + Jerk Heavy 2 of the complex Workout 4 RFT 20 Lateral hops 15 Hang power clean - [...]

Workout 30 min AMRAP 500m row 15 Chin ups 20 Dball shoulder - 100/60 **One of two long workouts this week, and it's a doozy. [...]

Strength Front squat Heavy 2 Workout 12 min AMRAP 100m Waiter’s walk (1-53/35) 15 burpees 20 Amer KB swings - 53/35 **Starting off the week [...]

"Ship" 9 Rounds For Time 7 Squat Clean (185/135 lb) 8 Burpee Box Jump (36/30 in) **Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, [...]

Strength Bench press Heavy 3 Workout 12 min AMRAP 250m row 10 Dbl DB strict press - 50/35 10 Box step overs (24/20) - 50/35 [...]

Strength High hang snatch + Overhead squat Heavy double Workout "Nancy" 5 RFT 400m run 15 Overhead squats - 95/65 **Wrapping up the work week [...]

Workout 20 min AMRAP Bike 15/10 cal 12 Wall ball - 30/20 9 Box jumps - 30/24 3 Ring muscle ups (or 6 MU transitions) [...]