EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch Then….. 30 Hang Snatch 115/83 3 Rope Climbs 30 OHS 3 Rope Climbs 300m Sandbag Carry (Heavy) 3 Rope Climbs 200m Sled Push (Heavy) 3 Rope ClimbsRead more

Deadlift: 3-3-3 Then… AMRAP 18 MIN 7 Deadlifts, 185/133 14 Burpees over bar 21 Cal Bike or SkiRead more

3 x 500m Row Sprints (rest 2 minutes between each) Then…. 50-40-30-20-10 Double Unders Sit Ups DB Hang Snatch 50/35Read more

Run 1 Mile 100 Pullups (no banded or jumping pullups allowed, ring rows only) 200 Pushups 300 Air Squats Run 1 Mile *may be partitioned any way you’d like* Super RX=Wear a weight vestRead more

Olympic Lifting -Hang Snatch: 4 x 2 @ 80%+ -RDL: 3 x 6-8 Reps (3 sec eccentric + 1 sec pause in stretch) -Jerk(pause in catch): Work to heavy single Endurance 17 Min AMRAP 30/20 Cal Row 15 Burpees Toes 2 Ring Ladder: 5-10-15-20… AND 17 Min AMRAP 30/20 Cal Ski 20 Situps SA DB Hang Clean Ladder: 10-20-30-40…..Read more