EMOM 10 1 clean + 1 front squat + 1 jerk Then…. Squat Clean Elizabeth 21-15-9 Squat Clean, 135/93 Ring DipRead more

In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Air Squats 400m Run 600 DU 400m RunRead more

Endurance 18 min AMRAP 30 SA DB Cleans, 50/35 15 Box Jumps, 24/20 30 SA Push Press, 50/35 15 Burpees 18 min AMRAP 40 Cal Ski or Bike 20 Toes 2 Bar or Situps 400m Run 20 Kb SwingsRead more

Tabata Static Holds: Handstand Hold L Sit/LHang Bottom to Bottom Squat Chin Over Bar (Flex Arm Hang) Then…… 21-15-9-15-21 DB Hang Snatch to OH Lunge 50/35 Cal Ski or BikeRead more

WWPF – FOR TIME 40 Cleans, 185/123 200m Med Ball Run Relay, 20/14 (both run 200m) 40 Alt S2OH, 185/123 300m Med Ball Run Relay, 20/14(both run 300m) 40 MU (mix anyway) 400m Med Ball Run Relay, 20/14Read more