3 Scored Rounds of: 1 Minute hand release push-up 1 Minute Sit-up 1 Minute Kettlebell swing @ 53/35# 1 Minute Rest, Then right into… 10 Minute Time Cap: Find new hang snatch max. *A hang power snatch or full hang Read More …

20 Minute AMRAP: 7 Pull Ups 9 Shoulder Press 65/45 30 Double Unders *The Press  is a strict shoulder press, no momentum can be utilized to get the weight up. If there is a dip or any movement from hips Read More …

For Time: 4-8-12-16-20 Hang kettlebell snatch @ 1.5/1pood *Buy in and buy out a 400 m. run.  15′-30′ shuttle sprint between sets

6 Rounds for Time: 4 Squat clean @ 140/100 6 Over the bar burpees *For the burpees, the athlete will be required to jump laterally over the bar.

7 Min AMRAP: 4 Med Ball Cleans 20/14 8 Shoulder to Overhead 95/65 12 Step Ups 24inch/20inch

Deadlift 5-5-3-3-1-1-1 *If you lose lumber curve, it’s a no rep.

For Time: 50 Sit-ups w/ AbMat 15 High power hang snatch 40 Air squats 15 Hang power snatch from above knee 30 Hand-release push ups 15 Power snatch 20 Kettlebell swings @ 1.5/1pood 15 Full snatch *All snatch weights will Read More …

20 Minute AMRAP: 5 Knees to elbow 10 Kettlebell Cleans @ 53/35lb. 15 Box jumps to @ 24″/20″

Ascending ladder, 15 Minute Cap Pull-up Thruster @ 65/45 lbs Box jump @ 24″/20″ *Repetitions for each movement will begin at 1 and increase by 1 as each round is completed.  This WOD is scored the same as your typical Read More …

Happy Birthday Clayton!! 8 Rounds for Time 2 Muscle Ups (mod 4 pull ups + 4 dips) 8 Burpee Wall Ball 20/14 7 Deadlifts 265/185 26 Double Unders