EMOM 15 Minutes  3 Deadlifts-Heavy 5-10 Dips 45s HS Hold (freestanding or wall) Then…. AMRAP 15 Minutes  0.5 Mile Bike/400m Run 15 HSPU 30 DB OH Lunge 50/35Read more

Work to a heavy complex: 1 Clean Pull + 1 Clean + 2 Front Squat Then…. For Time: 21-18-15-12-9-6-3 Hang Power Clean, 115/73 Box Jumps, 24/20 Sit-upsRead more

Box Squat 6×3 Then…. Ruck Cindy-AMRAP 20 Minutes with 20/15lb Ruck 5 Pullups  10 Pushups 15 Air Squats to MedballRead more

Olympic Lifting -1 snatch pull + 1 low hang snatch: work to a heavy -Power Clean: 1rm Endurance – Chipper (35 min cap) 1000m Ski or Row 75 Wall Ball Shots, 20/14 60 Alt DB Hang Snatches, 50/35 45 Toes 2 Rings 30 Target Burpees 15 Strict Pull-ups w/wall ball, 20/14 *Rest of time do max cal bikeRead more

5 Rounds-5 Minutes , 2 minute break between Bike 0.5 Mile/Ski400m/Run400m 25 Pushups or 15 Ring Dips 50 Double Unders *with remaining time practice a skill Examples: Pullovers, muscle ups, handstand pushups, hs walks, t2b, pegboard, rope climbRead more