Complete 3 rounds for time of: 10 DB thrusters (50/35#) 15 burpees 20 DB snatch (50/35#) 25 double unders WOD Notes: DB thrusters are two-armed, DB snatch are one-armed. Community Notes: Thank you to everyone…

Complete 21-15-9 reps for time of: DB snatches (70/50#) Pull ups Burpees WOD Notes:  For the DB snatches, you will be alternating hands each rep to the total rep count.

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Thrusters (135/95#) Toes to bar Community Notes:  Happy Birthday Betsy!

Complete 3 rounds for time: 10 power snatch (135/85#) 15 burpees Rest until 12:00 on the clock then: Complete 3 rounds for time: 10 power clean (135/85#) 15 burpees WOD Notes: There will be a 10…

Complete 4 rounds for time of: 10 Deadlifts (~65-70% 1RM) 15 Ring dips 250m Sprint Rest 2 minutes after each round.    

EMOM for 12 minutes of: 5 Burpees over the bar 4 Power cleans (155/105#) 3 Front squats (155/105#) Community Notes:  Happy Birthday Dan E! Nutrition Notes: Day 35/40. We briefly mentioned grass-fed beef in two…

Complete 5 rounds for time: 10R/10L weighted step ups (24/20", 53/35# each arm) 15 evil wheels (135/85#) Max consecutive strict pull ups / chin ups 60 second rest between rounds WOD Notes:  Step ups can…

Complete 3 rounds, each for time of: 15 Box jumps (24/20") 30 Russian KB swings (70/53#) 400m Run Rest 3 minutes between rounds. Nutrition Notes:  Day 21/40.  Sugar 401. High glycemic carbs aren't always bad.…

Sofia throwing some DB's overhead! AMRAP in 15 minutes of: 5 hang power cleans (185/115#) 7 pull ups 9 box jumps (24/20") WOD Notes:  The HPCs should be challenging, yet unbroken for the first several…

Complete 12,9,6,3 reps for time of: Power cleans (185/115#, NTE 80%) Burpees Ring dips Nutrition Notes: Day 7/40. What do you do when you’re hungry but it’s not time for your next meal? One thing…