6:00 PM KB CLASS A. 5 RDS – 1 DEADLIFT B. 5 RDS – 5 DBL KB CLEAN & PRESS – 5 DBL KB FRONT SQUAT – REST 60 SEC. C. 5 X 1 MIN. LEOPARD CRAWLSRead more

Fitness – Performance  A.  Front Squats – 5 x 3 w/3 Min Rest (Light)  B.  AFAP  30 x Wallballs @ 20lb/14lb  30 x American Swings @ 1.5 pood/1 pood  30 x Push Presses @ 75lb/45lb  30 x Box Jumps @ 24inch/20inch  30 x Calorie Row   Stagger Start  -Post results under comments    Read more

All Levels  A.  5 Sets NFT  30 x Sec HS Hold  20 x Hollow Rocks  20M Bear Crawl  10 x Goblet Squats  B.  2500M Row @ 80% Effort  Every 500M complete 15 x Russian Swings  -Post results under commentsRead more

6:00 PM KB CLASS A. 5 RDS – 10 R/L 1-HAND SWINGS – 10 PUSH-UPS – 5 PULL-UPS B. 5 RDS – 10 2-HAND SWINGS – 5 R/L REVERSE LUNGE B. 3 X 1 MIN. RACK HOLDSRead more

Fitness  A.  EMOM – 10 Mins  5 x DB Thrusters (Build)  B.  AFAP  150 x Russian Swings  75 x Wallballs  15 Min Cap  Performance  A.  EMOM – 10 Mins  3 x Power Cleans (Focus on speed through the finish)  B.  Masters Qualifier WOD  AFAP  100 x Pull-ups  100 x Wallballs @ 20lb/14lb  15 Min Cap  -Scale accordingly, not everyone can safely do 100 pull-ups in a workout.  -Post results under comments    Read more