a. Strict Weighted Pullup 3×15 (does not have to be unbroken) b. Strict Weighted Ring Dip 3×15 (does not have to be unbroken) Then…. 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Alt Lunge 95/63 Pushup Weighted Sit Up 25/15Read more

10 MIN EMOM 4 Deadlifts + 5 Burpees over bar Then… 18 MIN AMRAP 5 Hang Power Clean, 135/93 250m Row or Ski 10 Hang Power Clean 250m Row or Ski 15 Hang Power Clean 250m Row or Ski *Keep Increasing by 5 reps until time runs outRead more

Back Squat 10 RM Then 1×10 @85% Then….. AMRAP 15 Minutes 5 Muscle ups 10 HSPU 20 SA DB Hang Clean and Jerk-HeavyRead more

Olympic Lifting: Snatch w/pause 2″ off floor: 4 x 1 @ >80% Clean & Jerk w/pause 2″ of the floor: 4 x 1 @ >80% Endurance 16 Min AMRAP 50 Drag Rope DU 40 Wall Ball Shots, 20/14 30 Cal Bike 16 Min AMRAP 6 Strict Pull-ups 12 Alt Devils Press 18 Lateral Box Jump Overs, 20″Read more

Happy 42nd birthday to Scott Whittle and 56th birthday to Chris Lukacs AMRAP 35 Minutes 400m Single Arm Farmer Carry 70/53 42 Toes to Bar 56 Pushups 75 KB Goblet Squats 400m RunRead more