EOMOM 15 Min  8 Bench Press 5-10 Chin Ups 10 Gorilla Rows per arm Then…. Nate Lite AMRAP 15 Minutes  2 Ring Muscle ups 4 HSPU 8 Kb Swings 70/53Read more

15 Minutes to a heavy complex: Hang Clean + 2 Front Squats + Jerk Then…. 4 ROUNDS 1 Minute Max Hang Cleans, 115/73 1 Minute Max Box Jumps 1 Minute Max Shoulder 2 OH, 115/73 1 Minute Max Cal Ski 1 Minute RESTRead more

Back Squat 1RM Then…. No break between AMRAPs AMRAP 5 Minutes  10 Sandbag Deadlift 100/75 10 Sandbag Squat 10 Burpee Over Sandbag AMRAP 5 Minutes  10 C2B Pull-ups 10 Thrusters 95/63 AMRAP 5 Minutes  Bike AFAP Tabata Style (20s as hard as possible, 10s rest)Read more

Olympic Lifting -1 Power Snatch + 1 Squat Snatch: 5 sets every 2.5 minutes -18 Minutes to build to a heavy hang clean + Front Squat + Jerk Endurance – AMRAP 32 MIN 100 Walking Lunges 75 KB Swings, 53/35 50/40 Cal Bike or Ski 25 DB Burpee Step-overs, 24/20 *Run 800m @ Min 8:00 – 16:00 – 24:00Read more

15 Minutes to a Heavy Bench Press Then… AMRAP 20 Minutes  1 Rope Climb 15’ 10 Toes to Bar 1 rope climb 20 alternating dumbbell snatches 50/35 1 Rope Climb 400m RunRead more