We Killed The Shoulder Workout Guys....

Muscles don’t get leaner—you do. -RIP

4x12 Seated Good Morning



Rest 5mins


AMRAP 20


20 Box Jump (Weighted 10/20)
20 toes to bar
20 Air Squats

"The Olympic Snatch is gymnastics with a bar". -RIP

AQAP for Time of:



10 rounds

Run 400m

5Db Press 20/10kg
5 Hang power snatches 40/20kg
5 Ring Push Ups
Run 400m
*The run is only at the beginning and end of the WOD*

"The spine is best at bearing a load in an arch".

7 Rounds for Time



7 Power Clean BW
14 Wallballs
21 Double Unders

Rest Day

Rest Day

"Natural athletes are visual learners".

AQAP for Time of:



1600m Row


*stopping every minute for 5 pullups

Poor form in the gym is caused by insufficient yelling. -RIP

30 Muscle ups for time



Rest 5mins


Max double unders in 5mins


Max sit ups in 5mins

4 Rounds For Time



6 Bw front squat
12 Bw back squat
18 KB Woodchops
24 Pull ups