WWPF 15 min to a heavy: 1 Hang Clean + 2 Front Squats “Passing the Pain” – YGIG- 20 min 9 Hang Cleans, 50’s/35’s 7 Front Squats, 50’s/35’s 5 Burpees over DB’s (both)Read more

Deadlift: Establish a 6rm then… 1xMax Reps @ 90% Then…. “Pulling the Abyss” – For Time 50/40 Cal Row 15  Deadlift, 225/153 6 RMU 50/40 Cal Row 10 Deadlifts, 275/183 6 RMU 50/40 Cal Row 5 Deadlift, 315/223 6 RMURead more

1a. Bench Press: 3×6 @77-80%  *Max Reps on 3rd set 1b. Bicep Curls: 3×8-12 (Dead stop pause in bottom) *Max Reps on 3rd Set Then… Mid-Week Mover– Complete in any order  100 Push-ups 300 DU 150 sit-ups 400m Farmers Carry, 70’s/53’sRead more

Build to a heavy: Snatch Pull + Snatch + OHS Then… “Heavy Helen” – 3 Rounds 400m Run 21 KB Swings, 70/53 12 Chest 2 Bar Pull-upsRead more

Back Squat:5×3@85% *AMRAP last set Then…. EMOM 15 Min Min 1: 12-15/9-12 cal bike Min 2: 12-16 Bulgarian Wall balls, 20/14 Min 3: 1-2 Legless Rope ClimbRead more