Fight gone bad 5 Rounds 1 min SDHP, 75/53 1 min box Jump, 24″/20″ 1 min wall ball, 20/14 1 min cal row 1 min push press, 75/53 1 min RestRead more

15 Min to work to a heavy power snatch Then …. 18 MIN AMRAP – YGIG 9 Power Snatches, 95/63 7 C2B Pull-ups 5 Shuttle RunsRead more

Deadlift (wk 5) 1×3@80% 1×3@85% 1×3+@90% (max reps) “The 4-Minute Furnace” – 2 Rounds 4 min AMRAP 20/15 cal bike Max reps of burpee barrier overs 2 min break  4 min AMRAP 20/15 cal ski Max reps Drag Rope DU 2 min break Read more

A1) Bench Press – 4×10 @ 65-70%A2) Single-Arm DB Row – 4×12/side Rest 90–120 sec after both movements, then repeat. “Bodyweight Boss” – For Time 60 Alt Pistols 30  HSPU 10  Rope Climbs 3 Round for quality: DB Bicep Curl (8-12)+ Max Chin ups Skull Crusher (8-12) + Max close grip pushupsRead more

15 min to a heavy power clean Then…. “Power Cycle” – EMOM 20(5rd) Min 1: 3 Power Cleans, 80-85% (heavy) Min 2: 12 Burpee over bar Min 3: Max Cal Bike OR Ski Min 4: RestRead more