10 MIN EMOM 10 Drag Rope DU 1 Snatch – build In weight every round Then…. “Lightning Speed” For Time 21-15-9 Power Snatch, 75/53 Pull-up Then… Run 400m Then… 9-15-21 OHS, 75/53 HSPURead more

Back Squat 3×6 Then…. AMRAP 15 Minutes  20 Barbell Weighted Step up, 10 on right leg, then 10 on left, keep foot on box 75/53 20 Alt Devil Press 50/35 100m Sandbag Carry-HeavyRead more

Olympic Lifting -Every 90 seconds x 6 Rounds complete 2 snatches -20 Minutes to build Clean + 2 Jerks Endurance “Cardio-Party-O” 3 Rounds 400m Run or Row 20 KB OH Lunges, 53/35 10 Weighted Push-ups, 55/35 2 Rounds 800m Run or Row 30 KB Snatches, 53/35 15 Plate Burpees 1 Round 1200m Run or Row 60 KB Swings, 53/35 30 Jumping Pull-ups (RX: Bar above max reach / Scale: Bar 6″above head)Read more

Fight Gone Bad, Championship Style 5 Rounds: 1 Minute at each station Wall Balls Sumo Deadlift High Pull 75/53 Barbell Box Jumps 24/30 Push Press 75/53 Cal Ski 1 Minute RestRead more

WWPF – AMRAP 35 50 Toes 2 Bar (partner hangs) 50/50 DU Relay 40 OHS, 95/63 (mix reps anyway) 50/50 DU Relay 30 Planking Burpees (burpee over partner) 50/50 DU Relay 20 Hang Squat Snatches, 135/93 (mix anyway) 50/50 DU Relay 10 Alt Rope Climbs 50/50 DU RelayRead more