WODs

Skill work: Muscle-up 20 min EMOM Even minutes: 1-3 Muscle Up Odd minutes: 6 Burpees to 2×45#

4 min AMRAP 21/15 Calorie Row 21 Russian Kettlebell Swings 24/16kg 21 Thrusters 75/55# Rest 4 Minutes[…]

Rest Day

“Devil of Ramadi V2” 4 Rounds (with a Partner) for Time: 8 Man Makers 22.5/15kg / Plank[…]

Build to Heavy Complex: 1 Pausing Back Squat (3 Seconds) 1 Back Squat 3 Rounds For Time:[…]

Missed Session Catch-up Day

Teams of 2 12 Rounds For Time: 12 Alternating Dumbbell Snatches 22.5/15kg 12 Lateral Burpees Over Dumbbell[…]