Olympic Lifting Snatch w/pause 2″ off the floor: 5 x 1 @ 80%+ Snatch Grip RDL: 3 x 6-8 (heavy) OHS w/pause in the bottom: 3 x 3 Endurance FOR TIME 15 Wall Climbs 30 Ring Pull-ups 45 Box Jumps, 30″/24″ 60 Wall Ball Shots, 20/14 75 KB Swings, 53/35 100 Air Squats *At some point Row 1k or Run 800mRead more

In Any Order, Running Clock AMRAP 10 Minutes 7 Handstand Pushups 1 Rope Climb 18′ AMRAP 10 Minutes 5 Pullovers (Scale with pullups) 15 GHD Sit Ups 20 Box Step Ups 45/33 Then……. Ski 1000m AFAPRead more

WWPF AMRAP 16 Min 300 DU (Accumulate anyway) 30 Alt Sandbag G2OS, 100/75 For Time (10 Min Cap) 125/90 Cal Bike / Partner bear hugs sandbag *The sandbag may not touch ground Core Crusher AMRAP 10 Min 30 T2Rings (partner holds front plank) 15 Synchronized DB Sit-ups, 50/35Read more

10 Min EMOM 2 Snatch + 1 OHS THEN… 3 Rounds 9 Power Snatches, 75/53 9 Burpees over Bar 2 Rounds 12 Power Snatches, 75/53 12 Pull-ups 1 Round 15 Power Snatches, 75/53 15 Burpee Pull-upsRead more

Bench Press 4RM Then 1xME @ 90% Strict Weighted Pullup 3×3 with 1-2 second pause Then……. 3 Rounds 20 Ring Pushups 30 Box Jumps 24/20 40 Barbell Lunges 75/53Read more