WWPF-32 min AMRAP 200m Med Ball Relay 30 C2B Pull-ups (partner hangs) 200m Med Ball Relay 20 Burpee Box Jumps, 30/24 (mix anyway) 200m Med ball Relay 10 Alt wall WalksRead more

WK1: Deadlift – Establish a heavy 4 Then… “Eliza-bike“ 21-15-9 Power Clean, 135/93 Cal BikeRead more

1a. Incline Bench Press: 8-6-4 1b. DB Hammer Curls: 12-12-12 Then…. Mid-Week Mover 18 min AMRAP 10 Under and over hurdles  100m Sandbag carry, heavy 15 Deficit Push-ups 250m SkiRead more

Snatch + Hang Snatch: Build to heavy Then…. 19 MIN EMOM Min 1: 6 SA Devils Press, heavy Min 2:12 T2B Min 3: 200m Run Min 4: RESTRead more

TEST: 1RM Front Squat Then…. “Jump Through Hoops” – AMRAP 12 MIN 25 DU 12 Alt Lunges, 95/63 25 DU 4 Ring MURead more