Olympic Lifting -Snatch Grip Deadlift To Knee – hold 3 sec: 4 x 3 -No Foot Snatch: 4×3 -Clean w/pause in catch: 4 x 3 Endurance 10 min AMRAP 12/9 Cal Bike 12 Situps —–2 min rest—– 10 Min AMRAP 12/9 Cal ski  12 Heel Elevated Squats, 53/35 —-2 min rest—- 10 Min AMRAP 21 DU 12 BurpeeRead more

3x500m row sprints Then…. 16 min AMRAP 3-6-9-12-15-18... Cal Row/Ski Sandbag G2S, 100/75Read more

WWPF – Chipper for time100 Synchronized Kb Swings, 53/35 10 Alt Wall Walks 80 Cal Bike (mix anyway) 8 Alt Wall Walks 60 Synchronized Hurdle Jumps, 24″/20″ 6 Alt Wall Walks 40 Synchronized OH Lunges, 53/35 4 Alt Wall Walks 20 Muscle Ups (Mix anyway) 2 Alt Wall WalksRead more

Deadlift  1×5@80% 1×3@85% 1×1+@90% (AMRAP) AMRAP 6 9 Situps 6 Burpees over bar 3 Squat Cleans, 185/123 REST 2 MIN AMRAP 6 9 Situps 6 box jump Overs, 24″/20″ 3 Squat cleans REST 2 MIN AMRAP 6 9 Situps 6 Burpee Box Jumps, 24″/20″ 3 Squat cleansRead more

Wk 2 A1) Bench Press – 4×8 @ 67–72% A2) Single-Arm DB Row – 4×12/side ————- EMOM 15 (3 Rounds) Min 1: Max Strict HSPU Min 2: Skull Crushers (8-15 reps) Min 3: Max Rope Climbs Min 4: DB Bicep Curls (8-15 reps) Min 5: REST Cash OUT: Work on your 1000 rep goalRead more