10 Min Skill EMOM Pick 2 skills and EMOM Then… “Dead Serious” – For Time: 50 Cal Row  50 DU 10 Deadlift, 225/153 40 Cal Row  40 DU 10 Deadlift  30 Cal Row  30 DU 10 Deadlift  20 Cal Row  20 DU 10 Deadlift  10 Cal Row  10 DU 10 DeadliftRead more

Hang Power Clean: work to a heavy Then…. 18 EMOM Min 1: 12-16 SA DB Hang Clean and Jerk, 50/35 Min 2: 8-12 Lateral Box Jump overs, 20″ Min 3: 1-2 rope climbsRead more

“Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats *Recommended: 20 Rounds of Cindy / not straight through 1 Mile Run “1/2 Murph” 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run “Partner Murph” 1 mile Run (synchronized) 20 Rounds of Cindy – YGIG 1 Round: 5 Pull-ups / 10 Push-ups / 15 Air Squats 1 Mile Run (Synchronized)Read more

Oly 1.Low hang + hang clean & Jerk: 5×1+1+1 2a. OHS: 3 x 2 @85% 2B. Snatch Grip RDL: 3 x 6-8 @90-100% of snatch ——————————————————————————————————— Endurance  For Time 60/50 Cal Bike 50 Box Step-Ups (24″/20”), (optional DB 50/35) 40 Cal Row 30 Burpees Over Rower 50/40 Cal Bike 40 Box Step-overs 30 Cal Row 20 Burpees over rower 40/30 Cal Bike 30 Box Step-overs 20 Cal Row 10 Burpees over Rower 30/20 Cal Bike 20 Box Step-overs 10 Cal Row 5 Burpees over RowerRead more

15 min to a heavy hang power snatch  Then…. 4 Rounds of 5 Min AMRAPs  6 Hang Snatch, 115/73 12 toes 2 Rings 18 DU 2 min rest between Read more