Bench Press: Build to a heavy single Strict Weighted Pull-up: Build to heavy single Then…. 18 Min AMRAP 15 Box Jumps, 24/20 15 Push Press, 95/63 Rope Climb Ladder: 1-2-3-4-5-6……Read more

EMOM 10 Minutes 2 Clean Pulls + 1 Clean Then……. AMRAP 16 Minutes 1 Clean 225/153 Super RX 245/173 3 Ring Muscle Ups 200m Run or 10/8 Cal BikeRead more

Back Squat: 4 x 2 @ 90% Then… Barbell Walk Outs: 3 x 50′ @ 110-130% Then ….. 2022 Quarterfinals Workout 1 3 Rounds (10 min cap) 20 Toes 2 Bar 20 Alt DB Snatches, heavy (70/53)Read more

Olympic Lifting Snatch: 1-1-1 –EMOM 10 MIN Clean & Jerk: start around 60% and add weight throughout Endurance: THE HUTCH 400m Run 63 Wall Balls, 20/14 800m Run 55 KB Swings 70/53 1200m Run 30 Burpee Box Jumps 24/20 1600m RunRead more

Strict Press 1-1-1 Then…….. Age Group Qualifier WOD #5 3 rounds for time of: 50-calorie row or ski15 handstand push-ups50 double-undersRead more