Bench Press 2-2-2 Then 1XME @90% Weighted Strict Pullup 3×2 with 1 second pause Then…….. AMRAP 16 Minutes 2 Rope Climbs 15′ 10 Decline Pushups (feet on 20/16 inch box) 20 PistolsRead more

Hang Power Snatch: Build to heavy 2 Then…. 30-20-10 Power Snatch, 95/63 Toes 2 Bar *CASH OUT: 12 MU Or Modify with 12 Burpee Pull-upsRead more

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