Cardio and Abs AMRAP 35 Minutes 100 Foot Heavy Sandbag Carry 60 Sit Ups 800m Run 40 Leg Raises 1 Mile Bike 30 GHD Sit Ups 50 Drag Rope Double Unders 20 Strict Toes to BarRead more

Deadlift: Test 1RM Then… 2 Rounds For Time 25 Deadlifts, 225/153 400m Run 25 Burpees over bar 300m Run 25 Pull-ups 200m RunRead more

10 Min EMOM 1 Clean + 1 Front Squat + 1 Jerk AFAP in 18 Min (1Rd = 5-10-15) Hang Clean HSPU Box Jump Over, 24/20 RD1:95/63 (90 reps) RD2: 115/73 (180 reps) RD3: 135/93 (270 reps) Rd4: 155/113 (360 reps)Read more

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