EMOM 15 Minutes  Minute 1: 6 RDLs Minute 2: Landmine Row 8/arm Minute 3: Hollow Body Hold or GHD Isometric Hold 30-45s Then…. For Time: 1000m Ski 5 Rope Climbs 15’ 60 DB Hang Snatch 50/35 5 Rope Climbs 15’Read more

Work to a heavy Complex: 3 cleans + 3 front squats + 3 Shoulder 2 OH Then…. 3 burpee Pull-ups + 800m Run Then… FOR TIME 3 Rounds 21 Box Jumps, 24/20 15 Shoulder 2 OH, 115/73 9 Burpee Pull-ups Then… 800m Run + 3 Burpee Pull-upsRead more

Back Squat 6 Rep max Then 2×6 split squats per leg @50% Then…. 3 Rounds  50 Sit-ups 25/20 Cal Bike 20 Sandbag Ground To Shoulder (not over)Read more

Olympic Lifting -3 Position Snatch (high hip + hang (knee)+ Low hang (below knee): work to a heavy complex -Power clean: 5 x 1 @ 90%+ Endurance 35 min AMRAP 500m Row 25 Box Jumps 400m Run 20 Pull-ups 500m Row 25 Jumping Squats, 45/33 400m Run 20 BurpeesRead more

15 Minutes to a Heavy Deadlift Then… 1 Mile Run 5 Deadlifts @ 80% 2 Mile Bike 5 Deadlifts 100 Double Unders 5 Deadlifts Read more