a. Bent Over Row 3×10 b. Strict Press 3×10 Then….. AMRAP 13 Minutes 1 Toe to Ring + Ring Muscle Up 3 Deadlifts 315/213 5 HSPURead more

15 Min to a heavy Hang Snatch Then… 20 Min EMOM (5 Rounds) Min 1: Max Hang Snatches, 95/63 Min 2: Max Cal Ski Min 3: Max Burpee Box Jump Overs, 24″/20″ Min 4: RestRead more

Zombie Squat 4×6 Then…. AMRAP 10 Minutes of Curtis P Complex 1 Power Clean + 1 Right Leg Lunge + 1 Left Leg Lunge + 1 Push Press 115/73 *Every 2 Minutes perform 25 Drag Rope Double Unders or 10 Burpees over Bar*Read more

Olympic Lifting –15 Min to heavy complex: Clean Pull + Clean + 2 Front Squats + Jerk –15 min to heavy complex: Snatch Pull + High Hip Snatch Endurance Chipper for time 400m Farmers Carry, 70’s/53’s 200 Double Unders 75 Wall Ball Shots, 20/14 50 Cal Bike or Ski 25 Burpee Pull-ups 5 Rope ClimbsRead more

Row or Run 1000m 3 Minutes Max Rep Bench or Floor Press -Bodyweight for Men/75% BW for Women Row or Run 1000m 2 Minutes Max Rep Bench or Floor Press Row or Run 1000m 1 Minute Max Rep Bench or Floor PressRead more