A. Jump Ship Teams of 3: 3000m Row 100 Box Jumps 24/20 2000m Row 80 TTB 1000m Row 60 Devils Press 20/15 500m Row *45Min Cap #jozieast...

A. 10 x EMOM 90s 3 x Snatches @ 60% of max B. "Karabell" 10 Rounds for time of: 3 x Power Snatches 61/43 15 Wallballs 10/7 *20min cap...

A. 16 min EMOM 3 Ring Muscle ups 50 Double Unders B. Deadlift 8-6-6-4 *15min #jozieast #workoutoftheday

A. Front Squat 5-5-5-5-5 B. 5 x Amrap 3min 7 x Front Squats @ 70% of Above 7 x Chest to Bar pull ups Rest 1 min #jozieast #workoutoftheday

A. 40Min AMRAP 10 KB Deadlift 16/12 4 x 10m Shuttle Runs 10 Single Arm KB Swing 6 x 10m Shuttle Runs 5 KB Windmills 8 x 10m Shuttle Runs...

A. 1 RM Back Squat 5-5-3-3-1-1-1-1 20min B. Jackie For Time 1000m Row 50 Thrusters 20/15 30 Pull up 10min Cap #jozieast #workoutoftheday

A. 1RM Strict Press 5-3-3-1-1-1-1 15min B. Max burpees in 1min C. Ring Muscle up Drills False Grip Turn Arounds Dip Support Jumping MU...

A. 1 Attempt at max Double Unders B. Max height Box Jump C. 20Min AMRAP 200m Run 20 Air Squats 15 Butterfly Sit ups 10 Hand Release Push...