Deadlift: 3 x 8 @ 70-75% (3 sec eccentric) Dips: 3 x Max Effort THEN… 6 Rounds (HBD TJ!) 5 Cleans, 185/123 5 MURead more

Pause Front Squat 3×5 @75-80% (3 sec pauses on all reps) Then…… 10-9-8-7-6-5-4-3-2-1 Thruster 115/83 Burpee Box Jump 24/20Read more

10 Min AMRAP 15 KB Swings, 70/53 15 Toes 2 Rings :30 Font Plank, 45/25 10 Min AMRAP 12/9 Cal Bike Alt Pistol Ladder (4-8-12-16-20…) 10 Min AMRAP 10 Cal Ski 1 Legless Rope Climb 10 HR Push-upsRead more

OLYMPIC LIFTING -Snatch (pause 2″ off ground and pause in catch): 5 x 1 –12 Min EMOM 1 clean & Jerk *increase weight every minute ENDURANCE For Time 150 Double Unders 10 Strict HSPU 30 Burpee Step-overs, 50/35 (24″/20″ 50 Wall Ball Shots, 20/14 1 Mile Run or 1600m Row 50 Pull-ups 30 Burpee Step-overs 10 Strict HSPU 150 Double UndersRead more

Dumbbell Bench Press 10-10-10 (2DB) Then….. 21-15-9 Cal Bike Front Squat 115/73 Then….. 21-15-9 Cal Ski Push Press 115/73Read more