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12 1-minute rounds of: 315#/185 lb. deadlifts, 3 reps
 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) Max reps Burpee. Rest 2 minutes between rounds.

Strength  10-10-10-10 Bent Over BarBell – Row Supersetted with Dips or Push-Ups (stopping just prior to failure. Work Interval Work: (Minute “On”, Minute “Off”) 8 Rounds Of: 2 Power-Cleans 30 Yard Sprint As many Burpees as possible in remainder of Minute. **Rest One Minute** (17

Hey testing week is upon us and that means lifting big weights, recovering and setting new goals. I want all of you to keep in mind this is not a sprint to put the biggest weights on the bar. You should be calculated in your approach in finding your largest lift. Make sure you are ful

Rest or Mobilty

WOD Male Rx on a 3 minute interval: min-0: 400m run min-3: 400m run min-6: 400m run min-9: 400m run min-12: 21-15-9 reps of kettlebell swing 70lb Burpee Female Rx on a 3 minute interval: min-0: 400m run min-3: 400m run min-6: 400m run min-9: 400m run min-12: 21-15-9 reps of kettlebell

10-8-6-4-2 reps of: front squat at 225/185 lb 10-16-12-8-4 reps of: kettlebell swing at 72/53 lb 30-30-30-30-30 reps of: double under

  Strength Back Squat 5,3,1 (last set of one should be heavy and attempt to get as many reps as possible.) 5×3 Pull-ups  (First set of Pull-ups will be negatives.) Work 1-10 Weighted Step-up @ 2x 18#-35# KB + 10-1x Knees to Elbows. Rest as needed 100 Dips for time..  Rest in

  Warm up for 10 minutes with Hip mobility and Agility Ladders (practice using arms with feet) – 2x 10 Squat 2x 10 Jump Squat 2x 5 Tuck Jump – 30 Sec Box Jump @ 24” Box (Keep track of reps) + 60 Sec Step-up on 20” Box (Keep track of reps) + 30 Sec Rest 10 Rounds – 4x 30m Bear Cra

                      Warm- up Warm up with 10 minutes Agility Ladders (Stretch some between ladders) 6x 30/15 second intervals of random squat sequence of Squat, Jump Squat, TuckJump, Hell Hold. – Work up to a Heavy-ish OHS (abou