Bench Press: 6-6-6 Strict C2B Pull-ups: 3 x max effort *try to increase weight (bench press) and reps (weighted Pullup) from last week THEN FOR TIME 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 SA Devils Press, 50/35 Box Jump Over, 24/20Read more

AMRAP 30 Minutes 5 Clean and Jerks 225/143 10 Strict HSPU 20 GHD Sit Ups or V Ups or Strict Toes to Bar 40 Wall Balls 80 Double Unders 400m RunRead more

Back Squat: Build to a heavy single then… 15 MIN AMRAP 6 Ring Pull-ups 12 KB Swings, 70/53 18 PistolsRead more

Olympic Lifting Snatch: Heavy Single 90%/1-2 sets Snatch Balance Hit a heavy single AMRAP 35 Minutes 20 Ring Rows 200m Run 20 Med Ball Cleans 200m Run 20 Burpees 200m Run 20 SA DB Hang Clean and Jerk 200m Run 20 Toes to Bar 200m RunRead more

Mainsite Mashup Remix: From 3/3/22 OHS 3-3-3 Then……… From 3/2/22 Complete as many rounds as possible in 10 minutes of: 10-cal bike10 strict handstand push-ups Then…. From 3/6/22 AMRAP 10 Minutes (25 minutes on mainsite with 40cal row) 20 push-ups30 sit-ups20 Cal Row or SkiRead more