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A. Front Squat 18 Minutes to build to a moderate/heavy 3 Rep Front Squat B. Complete as many rounds as possible in 10 minutes: 200M Run 5 Clusters 135/95 Level 2: 115/85 Level 1: 95/65 **Must past thru squat,...

A. Alternating every minute, on the minute, for 20 minutes: 10 Thrusters 95/65 10 T2B Level 2: 75/55 Level 1: 65/45 5 Minute cool down on bike or 400M Walk Log your scores on Beyond the Whiteboard Don't...

A. 20 mintes to complete: 5 X 5 Bench Press B. Complete as many rounds as possible in 12 minutes of: 12 V-ups 18 OH Walking Lunges w/ Plate 45/25 2 Rope Climbs Log your scores...

A. 15 Minutes To find a Heavy 3 Rep OHS *Rest as needed B. Complete as many rounds as possible in 16 minutes of: 400M Run 80’ Front Rack Kb Carry 53/35 15 OHS 95/65 Rest 4 Minutes Then, C. Every...

STRENGTH: 1 Rep Max Deadlift *30 Min WARM-UP: -600M Run -8-12 Bulgarian Split Squats -8-12 Back Extensions -8-12 Bent Over Row -8-12 Bird Pickers -8-12 Eccentric Banded Deadlifts w/Bar (3 Sec) -20 Dead Bugs WOD: 50 Burpees For Time Log your...