WWPF 500m Row Relay (Partner Holds both Kb’s in deadlift) 400m SA Synch Farmers Carry, 70/53 300 DU (Mix anyway) 200m SA OH Carry Relay, 70/53 (each do 100m) 100 DB Push Press (Mix Anyway), 50’s/35’s 200m SA OH Carry Relay, 70/53 300 DU (Mix Anyway) 400m SA Synch Farmers Carry 500m Row Relay (partner holds both Kb’s in deadlift)Read more

EMOM 10 Minutes 1 Clean + 2 Front Squat AMRAP 20 Mintues 5 Cleans 185/133 10 Front Squats 15 Chest to Bar Pullups 400m RunRead more

Barbell Glute Bridge: 3 x 8 @ 85-90% of last weeks 8rep (1-2 sec pause) Then… For Time 21 Deadlifts, 225/153 30 HR Push-ups 15 Deadlifts 20 HSPU 9 Deadlifts 10 Wall ClimbsRead more

EMOM 10 Minutes 2 Snatch Pulls + 1 Low Hang Snatch Then…. AMRAP 16 Minutes 1 Snatch 165/113 5 High Box Jumps (you can stack boxes for higher heights) 10/8 Cal Bike 200m RunRead more

Overhead Squat: 3 x 5 Then… For Time (Happy 45th Birthday Jen!) 45 OHS, 95/63 200m Run 45 Toes 2 Rings 300m Run 45 Burpees over bar 400m RunRead more