STRENGTH Split Jerk On a 15:00 running clock... Build to a moderate 2-Rep   INGUZ WOD "Feeling Frida" Every 2:00 x 6 Sets: 60 Double Unders Unbroken Shoulder to Overhead * Rest with time remaining. * Shoulder to Overhead weight options: 10 Reps (135/95#),...

  STRENGTH Clean Complex Every 1:30 x 6 Sets: 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean * Start light-moderate and build to moderate-heavy.   INGUZ WOD Partner "Laura" In teams of 2... 21 Minute AMRAP: 30 Calorie Row 20 Burpees Over the...

  INGUZ WOD "Running RBG" 16 Minute EMOM: MIN 1&2 - 400 Meter Run MIN 3 - 1:00 Max Weighted Sit-Ups MIN 4 - Rest * Hold DB across chest. GHD Sit-Ups Optional. Partner Finisher 8 Minute AMRAP: 10 Alt. Lunges 10 DB Slides * P1 will complete a 50 Meter DB...

  EXTENDED WARM-UP 3 Sets: 5 Thrusters 5-7 Chest to Bars or Jumping Pull-Ups 3-5 Handstand or Hand Release Push-Ups * Rest as needed between sets. * Start Light and build to workout weight.   INGUZ WOD "Dear Dolly" For Time: 100 Thrusters (95/65#) 80 Chest...

  STRENGTH Double Overhand Deadlift 5-5-5-5 * Start Moderate and Build past Workout Weight.   INGUZ WOD "Catching Some Earhart" 4 Sets 3 Minute AMRAP: 4-6-8-and so on... Box Jump Overs (24/20") 1-2-3-and so on... Deadlifts (225/155#) * Rest 1:30 between sets...

  INGUZ WOD "Bloody Sunday" 20 Minute EMOM: MIN 1 - 100 Meter Run, 200 Meter Row, or 300 Meter Bike MIN 2 - :45 DB Goblet Alt. Curtsy Lunges (Athlete Choice) MIN 3 - 100 Meter Run, 200 Meter Row, or 300 Meter Bike MIN 4 - :45 DB Goblet Squats MIN 5 - :45 Alt. DB...

  STRENGTH Hang Power Clean On a 12:00 running clock... Build to a Moderate-Heavy 2-Rep * Build up to and past workout weight.   INGUZ WOD "Buddy System" In teams of 2... 16 Minute AMRAP: 4 Hang Power Cleans (205/145#) 8 Bar Muscle-Ups or Pull-Ups 80 Double...

  GYMNASTICS Handstand Work 8 Minute EMOM: MIN 1 - :30 Handstand Hold Option MIN 2 - :30 Strict Handstand Push-Ups or Hand Release Push-Ups * HS Hold Options: DBL DB Overhead Hold, Pike Hold, Wall Handstand Hold, Freestanding Hold   INGUZ WOD "Death By...

  INGUZ WOD "Carry Me Over the Threshold" In teams of 2... 30 Minute AMRAP: 80/55 Calorie Row or 65/45 Calorie Bike 60 Toes to Bar 40 Deadlifts (Athlete Choice - Moderate) 200 Meter DB Farmer Carry (Athlete Choice) * P1 works while P2 rests. Both Partners will...

  Extended Warm-Up 8 Minute EMOM: MIN 1 - 1 Rope Climb or 3 Strict Knees to Elbow MIN 2 - 10 Alt. Back Rack Lunges * Start with an empty bar and build to workout weight.   INGUZ WOD "Bootylicious" 16 Minute AMRAP: 2 Rope Climbs 12 Back Rack Lunges (115/75#)...