Back Squat 2-2-2 Then……. 3 Rounds 1000m Bike (.62 miles/1km) 75 Double Unders 20 Back Squats 115/83 (Can use rack)Read more

Olympic Lifting Clean w/pause 2″ off floor + Jerk: 5 x 1 @ 75%+ Clean Grip RDL: 3 x 6-8 (heavy) Zombie Front Squats: 3 x 5 w/pause in the bottom Endurance 35min AMRAP Ladder: Increase by 10 Reps every round 10 Kb or DB Swings 250m Row or Ski 10 Goblet Squats 250m Row or Ski 10 Shoulder 2 OH 250m Row or Ski *53/35 (KB) or 50/35 (DB)Read more

10 Minutes of Handstand Practice (walking, static, against wall, feet on box, OH hold) Then….. AMRAP 16 Minutes 5 Deficit HSPU on 45lb plates 10 DB Hang Cleans-Heavy 15 Wall Balls (use targets, not walls) *Every 2 Minutes, perform 10 Burpees*Read more

WWPF – 35 Min Cap 40 Squat Cleans, 95/63 75 Weighted Push-ups, 55/35 30 Squat Cleans, 135/93 50 Synchronized Pull-ups 20 Squat Cleans, 185/123 25 Muscle-ups (Mix anyway) 10 Squat Cleans, 225/153Read more

AMRAP 12 Minutes 5 Devil Press X 2 DB 50s/35s 10/7 Cal Bike 10 Box Step Up and Over x2 DB AMRAP 12 Minutes 250m Ski Sprint/100m Ski Recovery AMRAP 12 Minutes 1 Minute Plank 15 GHD Situps 15 Leg Raises 15 Russian Twists (30 taps)Read more