5 Rounds  5 RDLs 5-8 Strict Pull-ups (add weight if easy) Then…. Happy Birthday to Vicki!! AMRAP 15 Minutes  67 Air Squats to Medball 670m Bike (0.4 miles) 67 GHD Sit-ups, Weighted Sit-ups, or Toes to BarRead more

EMOM 10 1 Hang Squat Clean + 2 Jerks Then… 5 Rounds 6 Hang Clean & Jerks, 155/103 12 Box Jump Overs 18 Cal Row or SkiRead more

Back Squat 6 Rep max Then 2×6 split squats per leg @50-60% Then… AMRAP 15 Minutes  3 Ring Muscle ups 5 back Squats 205/143 (can use rack) 7 Burpees to Target Read more

Olympic Lifting 2 Snatch Pulls + 1 Snatch + 1 OHS: 5 sets @ mod heavy 2 Hang Squat Cleans + 2 Jerks: 5 sets @ mod heavy Endurance 25 Double Unders 30 OH Lunges, 50/35 400m Run (1 lap) 50 DU 30 OH Lunges 800m Run (2 laps) 75 DU 30 OH Lunges 1200m Run (3 laps) 100 DU 30 OH Lunges 1600m Run (4 laps)Read more

AMRAP 10 Minutes  100m Sprint, 100m walk or jog recovery  AMRAP 10 Minutes  10 Sandbag deadlifts 100/75 10 Sandbag Squats 200m Ski AMRAP 10 Minutes  5 Bench Press-Heavy, but unbroken 10 DB Hang Clean and Jerks 50/35 15 DB Box Step Up and Over -knee height Read more