Olympic Lifting Clean w/pause 2″ off floor + Jerk: 5 x 1 @ 75%+ Clean Grip RDL: 3 x 6-8 (heavy) Zombie Front Squats: 3 x 5 w/pause in the bottom Endurance 35min AMRAP Ladder: Increase by 10 Reps every round 10 Kb or DB Swings 250m Row or Ski 10 Goblet Squats 250m Row...Read More

10 Minutes of Handstand Practice (walking, static, against wall, feet on box, OH hold) Then….. AMRAP 16 Minutes 5 Deficit HSPU on 45lb plates 10 DB Hang Cleans-Heavy 15 Wall Balls (use targets, not walls) *Every 2 Minutes, perform 10 Burpees*Read More

WWPF – 35 Min Cap 40 Squat Cleans, 95/63 75 Weighted Push-ups, 55/35 30 Squat Cleans, 135/93 50 Synchronized Pull-ups 20 Squat Cleans, 185/123 25 Muscle-ups (Mix anyway) 10 Squat Cleans, 225/153Read More

AMRAP 12 Minutes 5 Devil Press X 2 DB 50s/35s 10/7 Cal Bike 10 Box Step Up and Over x2 DB AMRAP 12 Minutes 250m Ski Sprint/100m Ski Recovery AMRAP 12 Minutes 1 Minute Plank 15 GHD Situps 15 Leg Raises 15 Russian Twists (30 taps)Read More

Bench Press: 2RM Then, 1 x max @ 90% Strict Weighted Pull-ups: 3 x 2 (1 sec pause over bar) Then…. AMRAP 15 MIN – HB Super Doug! 65 Double Unders 12 KB Swings, 70/53 7 Toes 2 BarRead More

Hang Power Snatch 3-3-3 Then………. AMRAP 17 Minutes 20 Burpees 15 Hang Power Snatch 95/63 10 OH Lunges 5 Muscle Ups (any kind)Read More

Back Squat: 3 x 2 Then… For Time 21-15-9 Deadlifts, 225/153 Ring DipsRead More

Olympic Lifting Snatch w/pause 2″ off the floor: 5 x 1 @ 80%+ Snatch Grip RDL: 3 x 6-8 (heavy) OHS w/pause in the bottom: 3 x 3 Endurance FOR TIME 15 Wall Climbs 30 Ring Pull-ups 45 Box Jumps, 30″/24″ 60 Wall Ball Shots, 20/14 75 KB Swings, 53/35 100 Air Squats *At some...Read More

In Any Order, Running Clock AMRAP 10 Minutes 7 Handstand Pushups 1 Rope Climb 18′ AMRAP 10 Minutes 5 Pullovers (Scale with pullups) 15 GHD Sit Ups 20 Box Step Ups 45/33 Then……. Ski 1000m AFAPRead More

WWPF AMRAP 16 Min 300 DU (Accumulate anyway) 30 Alt Sandbag G2OS, 100/75 For Time (10 Min Cap) 125/90 Cal Bike / Partner bear hugs sandbag *The sandbag may not touch ground Core Crusher AMRAP 10 Min 30 T2Rings (partner holds front plank) 15 Synchronized DB Sit-ups, 50/35Read More