Front Squat 6 Rep Max Then 2×6 @90-93% Then…. Complete as many rounds and reps as possible in 10 minutes of: 12 dumbbell deadlifts  9 dumbbell hang power cleans 6 dumbbell shoulder-to-overheads *alternate arms each round so each full round is done on one arm, and unbroken.  Use a heavy dumbbell and post load in comments Read more

Olympic Lifting -Every 2 minutes for 12 minutes: 1 Power Snatch + 3 OHS -Hang Squat Clean: 3-3-2-2-1-1-1 Endurance 17 MIN AMRAP (OUTSIDE) 100M SA Farmers Carry, 70/53 12 KB Swings Run Ladder: 200m run, 300m run, 400m Run, ….. 17 MIN AMRAP (INSIDE) Spinning Cindy Ladder: 1 round of cindy = 5 pullups/10 pushups/15 squats Complete 1 Round of Cindy + 15/12 cal bike, then complete 2 rounds of Cindy followed by 15/12 Bike, then complete 3 Rounds of Cindy followed by 15/12 cal bike. Continue this pattern until time runs out.Read more

AMRAP 30 Minutes  1 LEGLESS Rope Climb 15’/12’ 2 Bodyweight Clean and Jerks 30 Wall Balls  400m Run  500m Row Read more

WWPF -“Hang Time Hustle” 2 Rounds (40 min time cap) 60 cal row (partner hangs) 50 HSPU (partner holds HS) 40 Burpee Box Jump Overs, 24/20 (mix reps anyway) 30 Bar MU (mix reps anway)Read more

EMOM 10 Minutes  1 Snatch Pull + 1 Snatch Then… Snatching Chief 5 x 3 minute amraps, 1 Minute rest between rounds. Start where you left off. 3 Snatch 135/93 6 Pushups 9 Air Squats Read more