Strict Overhead Press: 1 Rep Max Then… 10-9-8-7-6-5-4-3-2-1 Wall Ball Shot, 20/14 (12’/10′) Box Jump Over, 30/24 Weighted Push-up, 45/25Read More

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then….. AMRAP 16 Minutes 10 DB Snatch-Heavy 10 DB OH Lunge 15/12 Cal SkiRead More

Back Squat: 1 rep max Then… For 10 Minutes Power Clean,135/93 + Burpees For the ladder pattern, perform 1 clean for the first minute, followed by max reps burpees. Perform 2 cleans the second minute, followed by max reps burpees. Perform 3 cleans the 3rd minute, followed by max reps burpees. Continue this pattern until...Read More

Olympic Lifting Warm-up – No Feet Snatch: 10 min to build to a heavy technical single Then, 1.Snatch w/pause in catch: 4 x 1 @ 85%+ 2a.Overhead Squat: 3 x 3 @ 80-85% 2b.Single Leg RDL: 3 x 6 Endurance Chipper 200 Double Unders 2 Rope Climbs 1 Mile Run 2 Rope Climbs 75 Wall...Read More

Strict Press 3-3-3 Then….. AMRAP 20 Minutes-Toe to Bar Mary 5 HSPU 10 Alt Pistols 15 Toes to BarRead More

WWPF – 2 Rounds (36 Min CAP) 1000m Row (Switch EMOM) 30 Hang Cleans, 135/93 10 Ring Muscle Ups (mix reps anyway) 1000m Row (Switch EMOM) 30 Front Squats, 135/93 10 Ring Muscle Ups 1000m Row (Switch EMOM) 30 Shoulder 2 OH, 135/93 10 Ring Muscle UpsRead More

AMRAP 10 Minutes 15 Ring Pushups 15 Wall Balls 12’/10′ AMRAP 10 Minutes 15 Cal Bike 15 Cal Ski 15 Cal Row AMRAP 10 Minutes 15 GHD Sit Ups or Weighted Sit Ups 15 Leg Raises 45s Hollow Body or Plank HoldRead More

Deadlift: Find 1RM Then… 16 Min AMRAP 5 Deadlift, 225/153 50 Double Under 12 Toes 2 BarRead More

Hang Snatch 1-1-1 Then…. 30-20-10 Hang Snatch 95/63 OHS Cal BikeRead More

3 Rounds 10 DB/KB Hang Squat Cleans, 53/35 200m Run or Row 10 Target Burpees 2 Rounds 15 DB/KB S2OH, 53/35 300m Run or Row 15 Pull-ups 1 Round 30 DB/KB Squat C&J 600m Run or Row 30 Burpee Pull-upsRead More