Strength Bent over row 8-8- 8 AHAP^ ^with clean contractions. This isn't power shrug day. Workout 3 RFT 40 air squats (total) 30 hops over [...]

DEL 25 Burpees Run 400 meters with a 20/14# med ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20/14# [...]

Workout For time 1000m Row 30 Power Snatch (95/65) 30 Front Rack Lunges (total steps) 500m Row 20 Power Snatch 20 Front Rack Lunges 250m [...]

Strength 1 Deadlift 1RM Optional Strength 2 - speed set Deadlift 60% 2 x 3 Optional CashoutWOD 3 x ME glute bridges @ 40-50% of [...]

Strength Romanian Deadlift (RDL) 5-5-5 AHAP Workout For time 21 - 15 - 9 Burpees Pull Ups *rest 3 mins* 15 - 9 - 6 [...]

Strength Push press 3RM Partner workout 6 RFT (each each person does 3 rounds) 3 Wall walks 6 Sumo deadlift high pull (115/75) 9 Thrusters [...]

Workout 4 RFT Bike cal - 20/15 5 Dball shoulder + squat/side - 100/60 10 Knees to elbow 15 Push ups - feet on dball [...]

Workout 4 RFT Bike cal - 20/15 5 Dball shoulder + squat/side - 100/60 10 Knees to elbow 15 Push ups - feet on dball [...]

Strength Back squat 3-3-ME (last week's weights) or Heavy 3 Workout 10 min AMRAP 2-4-6-8-10-12... Goblet Squat (70/53) KBS (70/53) **Do you remember what you [...]

"Bradshaw" 10 rounds of: 3 Handstand push-ups 6 Deadlifts - 225/155 12 Pull-ups 24 Double-unders **U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, [...]