Single Leg step-up (wk:1 of 4) 3 x 10 Then…. 6 Rounds:  5 Back Squats, BW 5 Box Jumps, 30″/24″ 5 MURead more

OLYMPIC LIFTING -3 position Snatch (High Hang, hang, floor) -OHS: 3×1 (heavy singles @85%+) -Clean w/pause 2” off floor: work to a heavy ENDURANCE AMRAP 16 MIN Cash In: 60/50 cal Ski  Then, w/remaining time complete the ladder: (5-10-15-20….) KB Swings Sit-ups AMRAP 16 MIN Cash In: 60/50 cal bike Then, w/remaining time compete the ladder (5-10-15-20…..) Wall Ball Shots Toes 2 RingsRead more

Jerk: 3 x 2 Then…. 15 MIN AMRAP 6 C2B Pull-ups 12 S2OH, 135/93 18 Alt Pistols Read more

Wacky Wiser Partner Friday 3 Rounds 10 HSPU (partner holds HS) 20 Synch Hurdle Jumps, 24″/20″ 10 Sandbag squats, 100/75 (mix anyway) 2 Rounds 15 HSPU (partner holds HS) 30 Synch Hurdle Jumps 15 Sandbag squats (mix anyway) 1 Round 30 HSPU (partner holds HS) 60 Synch Hurdle Jumps 30 Sandbag squats (mix anyway)Read more

Build to a heavy: Clean + Hang Clean + Front Squat  Then….. For Time 21 Deadlifts, 225/153 9 MU  15 Deadlifts 7 MU 9 Deadlifts 5 MU Read more