OLYMPIC LIFTING -Snatch (pause 2″ off ground and pause in catch): 5 x 1 –12 Min EMOM 1 clean & Jerk *increase weight every minute ENDURANCE For Time 150 Double Unders 10 Strict HSPU 30 Burpee Step-overs, 50/35 (24″/20″ 50 Wall Ball Shots, 20/14 1 Mile Run or 1600m Row 50 Pull-ups 30 Burpee Step-overs 10 Strict HSPU 150 Double UndersRead more

Dumbbell Bench Press 10-10-10 (2DB) Then….. 21-15-9 Cal Bike Front Squat 115/73 Then….. 21-15-9 Cal Ski Push Press 115/73Read more

WWPF 0:00 – 10:00 (Partner EMOM) 1 Clean + 1 Rope Climb 12:00 – 30:00 (18 min AMRAP) 8 Alt Wall Climbs 16 Synchronized Target Burpees 24 Hang Power Cleans, 135/93 (mix anyway) 30:00 – 36:00 (6 min AMRAP) Max Ground 2 Shoulder + Lunge (switch as needed)Read more

AMRAP 30 Minutes 10 Weighted Strict Pullups 20 Cal Ski 30 Cal Bike 40 Wall Balls 50 Sit Ups or 25 GHD Sit UpsRead more

Deadlift: Test 1RM (Sumo/Trap Bar options) Then…. 16 Min AMRAP Ladder 15 Box Jumps, 24/20 3 Deadlifts, 255/173 3 Toes 2 Bar 15 Box Jumps 6 Deadlifts 6 Toes 2 bar 15 Box Jumps 9 Deadlifts 9 Toes 2 Bar *Continue this pattern until time runs outRead more