WOD 2 rounds for time of: 26 Hand-release Push Ups 40/32 Calorie Row 26 KB Swings (55/35) 40/32 Calorie Row 26 Abmat Sit Ups 40/32

SWOD Every 3 minutes for 4 sets, complete: Front Squat – 5 reps @ 70% – 4 reps @ 75% – 3 reps @ 80%

SWOD Every 4 minutes for 6 sets, complete: Clean & Jerk – 3 reps @ 65% – 2 reps @ 70% – 2 reps @

SWOD Every 4 minutes for 6 sets, complete: Snatch – 3 reps @ 65% – 2 reps @ 70% – 2 reps @ 75% –

SWOD Bar Muscle Up Drills 1) Strict Chin Over Bar Pull Ups – 3 X 3 reps 2) Chest to Bar Pull Ups – 3

SWOD Every 2 minutes for 8 sets, complete: Sets 1-5 Hang Clean (mid-thigh) x 3 reps @ 65% x 2 sets, 70% x 3 sets

On April 28th, 2022, 34-year-old Anthony Baca, an eight-year coach at Blade Method Fitness in Phoenix, AZ lost his battle with mantle cell lymphoma, a

SWOD Every 2:30 minutes for 8 sets, complete: Sets 1-3 Pause (3 sec) Back Squat x 5 reps @ 65% x 1 set, 70% x

WOD For time: Run 800m then, 10 rounds of… 10 Push Ups 10 Alternating Pistols then, Run 800m ………. BURN Complete as many reps as