WWPF- 35 min AMRAP 50 Cal Bike (mix anyway) 2 Alt Rope Climbs 40 Sandbag Lunges (Mix anyway) 2 Alt Rope Climbs 30 Synchronized KB Swings, 70/53 2 Alt Rope Climbs 20 Sandbag Squats (Mix Anyway) 2 Alt Rope Climbs 10 Synchronized Strict Pull-ups 2 Alt Rope ClimbsRead more

EMOM 10 Minutes 1 Snatch Pull + 1 Snatch + 1 OHS Then….. El Syd (to be done like The Chief) 5 Rounds of 3 Minute Intervals, 1 Minute Rest Between Each 3 Power Snatches 115/73 6 OHS 9 Ring PushupsRead more

Bench Press: Establish a 1RM Then, 20 Min AMRAP 200m Weighed Run, 45/25 15 Plate Ground 2 OH, 45/25 9 Plate BurpeesRead more

Hang Power Clean 3-3-3 Then…….. 5 Rounds 400m Run 3 Ring Complexes (1 T2 Ring, 1 Ring Muscle Up, 1 Dip) 7 Hang Power Cleans 165/103Read more

Back Squat (wk1) Work to heavy 10RM Then, 2 x 10/split squat @40% 10 Min Ladder 1 Wall Walk 10 DU 2 Wall Walks 20 DU 3 Wall Walks 30 DU *continue this pattern until time runs outRead more