Olympic Lifting Clean + FS + Jerk 5 sets 85%+ Clean Pull From low hang 90-100%/4×3 Endurance OUTSIDE AMRAP 16 MIN 30 SDHP 200m Run 100m SA Farmers Carry (switch arms at 50m) INSIDE AMRAP 16 MIN 5 Wall Climbs 10 pull-ups 15 Box JumpsRead more

Fight Gone Bad Remix 5 Rounds 1 Min Max DB Floor Press 1 Min Sandbag Ground 2 OS, 100/75 1 Min Max Rope Climbs 1 Min Wall Ball Shots, 20/14 1 MIN RESTRead more

Partner Hero WOD-Jason 100 Squats each person-both work at same time5 Muscle-ups-split however75 Squats each person10 Muscle-ups-split however50 Squats per person15 Muscle-ups-split however25 Squats per person20 Muscle-ups-split however Then…… For 10 Minutes-Switch movements whenever Accumulate Max Cal on Bike Accumulate Max Sit Ups or V Ups or Russian TwistsRead more

Heavy Complex 1 Snatch + 1 Hang Snatch + 1 OHS Then…… Run 1 Mile or Row 2k 1 Minute Rest -Max Push Press Reps in 2 Minutes 95/63 1 Minute Rest -Max Front Squat Reps in 2 Minutes 115/73 1 Minute Rest -Max Thruster Reps in 2 Minutes 135/93 Subtract 1 second from your mile time for every rep of push press, front Squat and thrusterRead more

Deadlift: Build to a heavy 8 rep Then, 1 x 8+ @ 90% THEN… For Time 100 Double Unders 50 Russian Swings, 70/53 15 Burpees 100 Double Unders 30 Alt Russian Kb Swings, 70/53 15 Burpees 100 Double Unders 10 Kb Swings (OH), 70/53 15 BurpeesRead more