1a. Bench Press: 4 x 6 @75-80% 1b. SA DB Row: 4 x 10 For Time: 50 Situps 25 Kb Swings, 70/53 5 MU 40 Situps 20 KB Swings 4 MU 30 Situps 15 KB Swings 3 MU 20 Situps 10 KB Swings 2 MU 10 Situps 5 Kb Swings 1 MURead more

Snatch + Hang Snatch: Work to a heavy Then… 4 Rounds of 4 Min AMRAP’s 6 Hang Snatches, 95/63 12 Push-ups 18 Drag Rope DU —–2 min rest after each AMRAP—–Read more

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