Deadlift: Establish a heavy 6 rep Then, 1 x 6+ @90% Then…. FOR TIME: Complete in any order 50 Burpees 50 Toes 2 Rings 50 Weighted Lunges, 50’s/35’s OR Sandbag 100/53 50/35 Cal Bike 50 Russian Twists OR GHD Sit-upsRead more

EOMOM 14 Minutes Min 1: 45 Second Handstand Hold (advanced=freestanding) Min 2: 1 Snatch AMRAP 15 Minutes 400m Run 5 Snatch 155/113 5 OHS 155/113Read more

Front Squat: 3 x 5 @ 80% Then… EOMOM 15 21 Wall Balls 15 Chest 2 Bar Pullups 9 Box Jumps, 30/24″Read more

Olympic Lift Technique Class: -2 Jerk Dips with 2 second pause + 2 second Pause Jerk-Heavy Singles -EMOM 10 Minutes: 1 Snatch with Pause in Catch-Increase Weight Every Minute ENDURANCE WOD: AMRAP 32 Minutes This is my plate, there are many like it, but this one is mine-never put the plate down for the whole 35 minutes 20 Weighted Ring Rows (plate on torso) 30 Turkish Sit Ups 40 Burpee Plate G2OH 50 Weighted Box Step Ups 200m OH Plate Carry or 1 Minute OH Plate hold if rainingRead more

Bench Press: 5-5-3-3-1-1-1 Then… For Time 50-30-10 Cal Row or Ski Push-up Single leg squatRead more