Ashley White 5 Rounds 3 Rope climbs 15’ 10 Toes to Bar 21 Walking Lunges 45lb plate OH 400m RunRead more

Trap Bar Deadlift 6×5 Weighted Ring Dip 6×5 Then…. AMRAP 12 Minutes  30 Drag Rope Crossovers 20 Burpees 10 Strict HSPURead more

EMOM 10 MIN 1 Clean + 2 Front Squats + 1 Jerk Then…. 4 Rounds For Time 8 Clean & Jerks, 155/103 12 C2B Pull-ups 400m Run *After the final 400m run, complete 1 clean and jerk for your timeRead more

Back Squat 3×10 Then…. For Time 1 Mile Bike 30 Pushups 200m Farmer Carry 70s/53s 30 Pushups 400m Ski 30 PushupsRead more

Olympic Lifting: -Work to a heavy snatch from floor: 15 min -10 MIN EMOM: 1 Clean + 2 Jerks Endurance: AMRAP 35 MIN 800m Run 15 Burpee Pull-ups 800m Run 30 KB Swings, 53/35 800m Run 45 Box Jumps Overs 800m Run 60 Air SquatsRead more