Warm-Up Mile Run Skill 7 EMOM 7 to 10 Pull-Up Or 5 to 7 C2B Pull-up Or 3 to 5 Muscle Up (bar or rings)…
Daily WOD
“Break up / Make up” The BREAK UP For Time: 3000 meter Row (Partner 2 Jumps Rope*) *Switch every 500 meters; For each jump rope…
Strength Every 5 min for 20 min 10 Bench Press 50m sled push 5 to 10 strict pull ups (weighted) 50m farmer carry Conditioning 10…
Warm-Up 16 min EMOM Min 1 – 7 Burpees Min 2 – 15 KB swings Conditioning AMRAP In 17 min 10 Thrusters (95/65) 15 cal…
Warm-Up Row 1000m 10 min Stretching Strength Back Squats 10×2 at 82% of 1RM Conditioning Partner WOD 10 Rounds (5 each alternating rounds) 9 Hang…