Back Squat 2 sets of 5 @80% 2 Sets of 3 @85% 1 set of 1 @90% Then…… 2 Mile Bike (3200m/3.2km) can run 1200m 50 Toes to BarRead more

Olympic Lift Technique Class: -Hang Snatch 5×1 -2 Jerk Dips + Jerk 5×1 Endurance WOD AMRAP 35 Minutes 50 Crossovers 200m Run 40 Box Step Up and Over 53/35 200m Run 30 KB Snatch 53/35 200m Run 20 Cal Bike or Ski 200m Run 10 Bar Muscle Ups 200m RunRead more

15 min to a heavy deadlift (not 1rm) then… 5 Rounds of 3 Min AMRAP’s 3 Deadlifts, 275/183 6 Push-ups 9 Air Squats *Rest 1 Min between roundsRead more

WWPF – 35 Min AMRAP 100 Cal Row (partner bear hugs sandbag), mix cal anyway 75 Synchronized Wall Ball Shots, 20/14 50 Sandbag Ground 2 OS, 100/75 (mix reps anyway) 25 Wall Walks (mix reps anyway)Read more

15 Minutes to a Heavy Hang Power Clean Then….. 2 Rounds 150 Double Unders 10 Hang Power Cleans 155/113 800m Run 10 Hang Power CleansRead more