0:00 – 13:00 Build to a max clean 15:00 – 30:00 300 Double Unders (mix anyway) 20 Double KB Squat Cleans, 53’s/35’s (switch every 5) 10 Synchronized BMU 31:00 – 36:00 Max Ground 2 OH, 135/93 (mix anyway)Read more

3 Rounds 1000m Row/Ski/Run (Row preference) 200m Farmer Carry 25 Toes to BarRead more

Bench Press: 4 x 5 (no pause) *max push-ups after each set 20 Min AMRAP 30 SA Push Press, 53/35 200m Run 20 Pull-ups 300m Run 10 Deadlifts, 255/173 400m RunRead more

EMOM 10 Minutes 1 Snatch Pull with Pause at top + 1 High Hang Snatch Then….. 5 Rounds- 3 Minutes of Work 90s Rest 15/12 Cal Ski or Bike 14 Alt DB Snatch 50/35 *Max Reps Wall BallsRead more

Back Squats: 6 rep Max (15 min) Then, Split Squat: 2 x 6@40% (10 min) For Time Elizabeth: 21-15-9 Power Clean, 135/93 Ring DipRead more