Olympic Lifting -3 Position Snatch (High Hip + Hang + Floor): Work to a heavy -Clean + Jerk: Work to a heavy Endurance- 2 Rounds 400m Run 50 Wall Ball Shots, 20/14 800m Bike 400m Run 50 DB Snatches, 50/35 800m Ski 400m Run 50 Burpees 800m RowRead more

Bench Press Heavy Single Then…. AMRAP 20 Minutes  5 Bench Press @65% 100m Sandbag Carry -Heavy 300m RunRead more

WWPF -Happy Birthday Sheldon 3 Rounds 8 Alt Thrusters, 185/123 22 Synchronized T2B 84 Drag Rope DU (mix anyway) Then….. 2 Rounds 40 Front Squats, 165/113 40 HSPU (partner holds HS) Then… 1 Round 40 Ground 2 OH, 135/93Read more

AMRAP 35 Minutes Wearing a Ruck Pack 30/20 500m Row 200m Farmer Carry 53s/35s 400m Ruck Run  100m Front Rack Carry 53s/35s 20 Burpees over Ruck Pack 50 Step Ups 24/20 *only take pack off for burpeesRead more

10-9-8-7-6-5-4-3-2-1 Deadlifts -Start at 60% work up 5% each time until you are at 100%+ for 1 rep Dips-weighted if easy Then…. AMRAP 15 Minutes  5 Strict Pull-ups 10/8 Cal Ski 15  Wall Balls 10/8 Cal BikeRead more