STRENGTH Back Squat 5×3 (Start around 85%) Rest as needed You can move the weight up and down as needed to hit five perfect sets. There should be no risk of failing a set when choosing your weights. CONDITIONING For Time 3 Rounds 30 Overhead Squats 30/25 26/20 Calories Row 10 Bar Muscle Ups *More […]

SKILL: Handstand Walk  OR For VOLUME: EMOM – Max time Free hs hold in a square – Rest CONDITIONING: 19.3 (cap:10’) For time: 60m dumbbell overhead lunge (22,5/15) (scaled: 15/10) 50 dumbbell box step-ups 50 strict handstand push-ups 60m handstand walk (scaled: Bear Crawl) EXTRA TRIBATA -Hollow Body -Hanging L-sit -Leg raises

WL For Weight Power Clean and Jerk EMOM for 8 Minutes 2 rep @ 75% These are “heavy doubles.” You may feel like you have too much rest between reps, but that’s okay. Just moving weight through range of motion before the following day’s Open test. CONDITIONING: For Time 20 box jump 40 Wallballs 9/6 […]

STRENGTH: Push Press 5×3 Light, Moderate, Moderate, Heavy, Light CONDITIONING 5 Rounds 300/250m Row 20 KB Swing 53/35lbs 10 Strict Pull Ups *More Options: Lighter KB Less Strict Pull Ups Ring Rows instead of Pull Ups

HERO WOD “LUKE” For Time 400 meter Run 15 Clean-and-Jerks (70/45) 400 meter Run 30 Toes-to-Bars 400 meter Run 45 Wall Ball Shots (9/6) 400 meter Run 45 Kettlebell Swings (24/16) 400 meter Run 30 Ring Dips 400 meter Run 15 Weighted Lunge Steps (70/45) 400 meter Run