Pause Front Squat: 5 x 2 @80-85% (2 sec pause) Then…. 3 Rounds 30 Wall Ball Shots, 20/14 15 Pull-ups Cash Out: 30 Burpees Read more

OLY Snatch Pulls: 4 x 3 @ 100-110% of max snatch Snatch: 4×2 @ 70–85% Endurance  AMRAP 13 500m Ski/Row 12 DB/KB Hang C&J (2 db’s/kb’s) AMRAP 13 (Ladder) 5-10-15-20…. KB Swing Goblet Squat Sit-up AMRAP 13 6 Toes 2 Bar 12 Burpees 18 Drag Rope DURead more

1a. Bench Press: 4×6@75-80%1b. Single Arm DB Row: 4×10 AMRAP 15 MIN 20 Sandbag Lunges, 100/75 15 Push-ups 10 Chest 2 Bar Pull-ups *EOMOM: 1 rope climbRead more

WWPF 3 Rounds 30 cal Bike (mix cals anyway) 20 Synchronized DB Hang Snatches, 50/35 10 ALT Strict Pull-up (partner hangs) 2 Rounds 45 cal (mix cals anyway) 30 Synchronized DB Hang Snatches 15 HSPU (partner holds HS) 1 Round 90 Cal (mix cals anyway) 60 Synchronized DB Hang Snatches 30 MU (mix anyway)Read more