Deadlift Deload: 5 x 5 @ 75-80% Then… 18 Min Ladder: 5-10-15-20-25….. Russian KB Swings Pistol Box Jump Overs, 20/14Read more

Jerk 1-1-1 Then…. EOMOM 15 Minutes Minute 1: Max Muscle Ups (ring or bar) Minute 2: Max S2OH 135/93 Minute 3: Max Cal SkiRead more

Front Squat: Test 1RM Then… 3 Rounds for time 25 Wall Ball Shots, 20/14 25 Sumo deadlift Highpulls, 70/53 *Bike 50/40 Cal at some point during the workoutRead more

Olympic Lifting -Hang Snatch: Build to a heavy 2 rep -OHS: 5 x 3 -Snatch Grip RDL: 5 x 5 Endurance 16 Min AMRAP 30 Hang DB Snatches, 50/35 20 OH Lunges, 50/35 10 Toes 2 Rings 16 Min AMRAP 50 Double Unders 300m Run 15/10 Cal BikeRead more

23.2A: Complete as many reps as possible in 15 minutes of:5 burpee pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each round. 23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor) TEST VARIATIONSRx’d (all ages)♀ Burpee pull-ups, 50-ft shuttle run♂ Burpee pull-ups, 50-ft shuttle runScaled (all ages)♀ Burpees, 50-ft shuttle run♂ Burpees, 50-ft shuttle runRead more