A.  Max Effort Back Squat  B.  The Girls  For total time:  1 x Round of Helen  400M Run  21 x Kettlebell Swings @ 1.5 pood / 1 pood  12 x Pull-ups  -Rest 3 Minutes  1 x Round of Nancy  400M Run  15 x OHS @ 95lb/65lb  -Rest 3 Minutes  1 x Round of Fran   21 x Thrusters @ 95lb/65lb  21 x Pull-ups  -Post results under comments  Read more

A.  Snatch Balance – 5 x 3 w/2 Min  B.  AFAP  500M Row  40 x Push-ups (Advance Ring-dips)  200M Run  20 x Box jumps @ 24inch/20inch   30 x Burpee  20 x Box jumps  200M Run  40 x T2B  500M Row  C.  Russian Twist – 3 x 20  -Post results under comments  Read more

Profiled Members Kessa and Josh Reasnor   Josh and Kessa Video! A.  Power Cleans – 5 x 5 TNG w/2 Min Rest  B.  12 Min AMRAP  3 x Clusters (Squat Clean into a thruster)   200M Run  10 x CTB Pull-ups  C.  Mobility -Post results under commentsRead more

A.  Push Jerk + Split Jerk – 3 x 1 W/90 Sec Rest  B.  For time:   500M Row  15 x Swings @ 1.5 pood / 1 pood  30 x DU  4 – Min Rest  C.  For time:  1000M Row  30 x Swings @ 1.5 pood / 1 pood  60 x DU 4- Min Rest  D.  For time:  1500M Row  50 x Swings @ 1.5 pood / 1 pood  100 x DU  -Post results under comments  Read more

A.  Snatch – 5 x 1 w/2 Min Rest    B.  7 Rounds  1  Min of:  1 x Heavy Snatch – (Progressively increase your loading each round)  Max Double unders for the remainder of the minute   1 Min Rest after each round   Score = total weight lifted + Double-unders   -Post results under comments  Read more