Back Squat 4×4 Then…. AMRAP 15 Minutes  20 DB Hang Clean and Jerk 50/35 (one db) 200m Run 20 T2 Ring 250m SkiRead more

Olympic Lifting -Snatch: Build to a heavy -Clean & Jerk: Build to a heavy Endurance – For Time 40 Kb Swings, 70/53 300m SA Farmers Carry (around building) 25 Burpee Pull-ups 125 Double Unders 1 Mile Run 125 Double Unders 25 Burpee Box Jumps 300m SA Farmers Carry 40 Goblet Squats, 70/53Read more

Bench Press 1 RM Then…. 60 Alt Pistols or Weighted Lunges from         Plate with 53/35lb Kb 50 Pushups 40 Wall Balls 30/20 Cal Bike 20 Devil Press-2 DB 50s/35s 10 Ring Muscle Ups or 20 Pull and 20 PushRead more

WWPF – FOR TIME 50 Synchronized DB Hang Snatches 30 C2B Pull-ups (mix anyway/partner hangs) 10/7 Cal Ski Relay 40 Synchronized DB Hang Snatches 30 Synchronized Target Burpees 10/7 Cal Bike Relay 30 Synchronized DB Hang Snatches 30 C2B Pull-ups (mix anyway/partner hangs) 10/7 Ski Relay 20 Synchronized DB Hang Snatches 30 Synchronized Target Burpees 10/7 Cal Bike relay 10 Synchronized DB Hang Snatches 30 C2B Pull-ups (mix anyway/partner hangs) 10/7 Cal Ski RelayRead more

AMRAP 35 Minutes-Chad 1000x Practice 200m Sled Push 55/35lb plate 30 GHD Situps or Weighted Sit Ups 100 Box Step Ups 20/16 (Wear a vest or hold a 45/25lb plate) *Chad 1000x will be an option for Veteran’s Day on 11/11*Read more