Strength: Wendler Deadlift WOD  21 min AMRAP 1 mile (only once but included in 21 min) 10 Chest to bar Pull-up 20 weighted box step ups 65/53 30 KBS […]

  Warm-up   2 rounds*200m run*10 tuck jumps* 10 squats*10 mountain climbers*10 pushups* Stretch- *10 groiners*10 shoulder rolls* flag poles * 3 each leg lunge stretch* arm cirlcles forward and […]

Wendler squat 5 minute AMRAP 200m row 10 sit-ups 2 minute rest 7 minute EMOM 7 front squats 95/65 2 minute rest 3 rounds 1 rope climb 3 wall walks […]