Bench Press 4RM Then 1xME @ 90% Strict Weighted Pullup 3×3 with 1-2 second pause Then……. 3 Rounds 20 Ring Pushups 30 Box Jumps 24/20 40 Barbell Lunges 75/53Read more

EMOM 10 Minutes 2 Cleans + 1 Jerk Then……. Crossfit Open 18.1 AMRAP 20 Minutes 8 Toes to Bar 10 DB Hang Clean and Jerk 50/35 (one DB) 14 Cal Row or SkiRead more

Back Squat: 4-4-4 Then… 12 Min AMRAP 9 Thrusters, 115/83 7 OHS, 115/83 5 Bar MURead more

Olympic Lifting 2 Clean Pulls + Clean : 5 x 1 @ 85%+ 2 Jerk Dips + 1 Jerk: 5 x 1 @ 80%+ Zombie Front Squat: 3 x 5 (go as heavy as possible keeping perfect technique) Then… Endurance 17 min AMRAP 30/25 Cal Ski 20 Box Jumps, 24/20 10 Alt Devils Press, 50/35 * 5 Wall Climbs @ Min 4-8-12-15 17 min AMRAP 30/25 Cal Bike 15 Jumping Squats, 45/33 30 Push Press, 45/33 *2 Rope Climbs @ Min 4-8-12-15Read more

THE GHOST 6 rounds of:1 minute of rowing1 minute of burpees1 minute of double-unders1 minute rest Cashout Ab Circuit: AMRAP 10 Minutes 15 GHD Sit Ups or Weighted Sit Ups 15 Leg Raises 15 Turkish Sit UpsRead more