5 Rounds  5 RDLs 5-8 Strict Pull-ups (add weight if easy) Then…. Happy Birthday to Vicki!! AMRAP 15 Minutes  67 Air Squats to Medball 670m Bike (0.4 miles) 67 GHD Sit-ups, Weighted Sit-ups, or Toes to BarRead More

EMOM 10 1 Hang Squat Clean + 2 Jerks Then… 5 Rounds 6 Hang Clean & Jerks, 155/103 12 Box Jump Overs 18 Cal Row or SkiRead More

Back Squat 6 Rep max Then 2×6 split squats per leg @50-60% Then… AMRAP 15 Minutes  3 Ring Muscle ups 5 back Squats 205/143 (can use rack) 7 Burpees to Target Read More

Olympic Lifting 2 Snatch Pulls + 1 Snatch + 1 OHS: 5 sets @ mod heavy 2 Hang Squat Cleans + 2 Jerks: 5 sets @ mod heavy Endurance 25 Double Unders 30 OH Lunges, 50/35 400m Run (1 lap) 50 DU 30 OH Lunges 800m Run (2 laps) 75 DU 30 OH Lunges 1200m...Read More

AMRAP 10 Minutes  100m Sprint, 100m walk or jog recovery  AMRAP 10 Minutes  10 Sandbag deadlifts 100/75 10 Sandbag Squats 200m Ski AMRAP 10 Minutes  5 Bench Press-Heavy, but unbroken 10 DB Hang Clean and Jerks 50/35 15 DB Box Step Up and Over -knee height Read More

WWPF – Happy Birthday Sandro 3 ROUNDS: YGIG – after each movement 500m Row 15 Snatches, 95/63 15 Burpees over bar 15 OHS 400m RunRead More

5 Rounds 5 Minute AMRAPS, 2 minute rest between rounds  50 Double Unders  20 Wall Balls 15 Toes to Bar Max Reps of skill of your choice with remaining timeRead More

EMOM 15 Minutes  Minute 1: 6 RDLs Minute 2: Landmine Row 8/arm Minute 3: Hollow Body Hold or GHD Isometric Hold 30-45s Then…. For Time: 1000m Ski 5 Rope Climbs 15’ 60 DB Hang Snatch 50/35 5 Rope Climbs 15’Read More

Work to a heavy Complex: 3 cleans + 3 front squats + 3 Shoulder 2 OH Then…. 3 burpee Pull-ups + 800m Run Then… FOR TIME 3 Rounds 21 Box Jumps, 24/20 15 Shoulder 2 OH, 115/73 9 Burpee Pull-ups Then… 800m Run + 3 Burpee Pull-upsRead More

Back Squat 6 Rep max Then 2×6 split squats per leg @50% Then…. 3 Rounds  50 Sit-ups 25/20 Cal Bike 20 Sandbag Ground To Shoulder (not over)Read More