EMOM 15 Minutes  5 Bench press 8 RDL 16 Gorilla Rows (8 per arm) Then…. AMRAP 15 Minutes  5 Wall Climbs 10 Toes to Bar 15/12 Cal SkiRead more

15 MIN To work to a heavy 3 Position Snatch (High Hip + Hang + Floor) Then….. 4 Rounds of 5 Min AMRAP’s 30 Double Unders 20 DB ALT Snatches, 50/35 10 DB Box Step-overs, 24″/20″ *REST 1 MIN BETWEEN ROUNDS. PICK UP WHERE YOU LEFT OFF.Read more

Back Squat 10RM Then 1×10 @85% Then…. Happy birthday to Morgan! 33 Strict Pull-ups 33 Hang Power Cleans 135/93 33 Ring Dips 33 Push Press 135/93 33 Burpees Read more

Olympic Lifting Snatch Pull + Snatch (off Blocks): 5 x 1 Jerk w/ pause in catch: 5 x 1 Endurance “The Filthiest Fifty” 50 Box Jumps, 24″/20″ 50 Jumping Pull-ups (above max reach) 50 KB Swings, 53/35 50 Weighted Walking Lunges, 45/25 50 Toes 2 Bar 50 DB Push Press, 50’s/35’s 50 Cal Bike or Ski 50 Wall Ball Shots, 20/14 50 Burpees 50 Double Unders (Drag Rope) *scale w/regular filthy fiftyRead more

Strict Press 3-3-3 Then… AMRAP 18 Minutes  0.5 Mile Bike/400m Run/400m Ski 100m Farmer Carry-Heavy (2db or kb) 5 Ring Muscle Ups or 10 Pull +10 PushRead more