Friday 07/17/2026

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Strength 
3 Position Power Snatch (High Hang, Above the Knee, Floor) 5x3
EVERY 2:00 (5 SETS*)
3-Position Power Snatch
(1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch)
*Complete each set unbroken. Start light-mod and build.
(Score is Weight)

WOD
"We Find It's Always Better to Fire People On a Friday"
EVERY 3:00 (5 SETS)
3 Power Snatch 155#/105#
9 Bar Facing Burpees
15 Toes to Bar
(Score is Slowest Time)

Friday 03/27/2026

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Accessory
Gymnastics: Ring Muscle-Ups / Strict Pull-ups
Level 1: 
9min EMOM: 
Min 1: 1-2 Band Assisted Low Ring Muscle Ups OR 4-5 Banded Strict Ring Pull-ups 
Min 2: 6-8 Ring Dips OR 4-5 Ring Dip Negatives with a 3 second lowering (support with toes as needed)

Min 3: Rest minute 

Level 2:
9min EMOM: 
Min 1: Ring Swing Drill: 2 reps of - 2 "small" ring swings into 1 "max-effort" ring swing into 1 Hip Drive + Pull to Shoulder.
Min 2: 3-4 Low Ring Horizontal Assisted Ring Muscle Ups
Min 3: Rest minute 

Level 3:
9min AMRAP: 
4/2 Ring Muscle Ups 
8/6 calorie Row 
36 Double Unders

WOD
"Cardinals"
For Time:
15-12-9-6-3
Front Squats 135#/95#
Bar Facing Burpees

Friday 10/31/2025

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Accessory 
Gymnastics - Handstand/Grip (Week 1)
Week 1: 8 minute EMOM: 40 seconds of work followed by 20 seconds of rest
Level 1:
Odd minute: 3 wall walks + handstand hold at the top of the last wall walk until the 40-second mark
Even minute: Dead hang on pull up bar or high rings [aim for unbroken 40+ seconds]
Level 2:
Odd minute: 2 wall walks + handstand hold at the top of the last wall walk until the 40-second mark
Even minute: Dead hang on pull up bar or high rings [aim for 20-30+seconds]
Level 3:
Odd minute: 2 box pike to hollow walk outs  + hold at top of last box pike
Even minute: Dead hang on pull up bar or high rings with toe assist if needed [aim for 20-30 seconds]

WOD
"Orange and Black"
8:00 AMRAP
50 Power Cleans 135#/95#
Max Bar Facing Burpees
*The goal is to finish the power cleans in 5 minutes or less.