Olympic Lifting Snatch Pull + Low Hang Snatch + OHS: 5×1 1 Clean + 2 Front Squats + 1 Jerk: 5×1 Endurance For Time 3 ROUNDS 20 SA C&J, 50/35 200m Run 20 Wall Ball Shots 2 ROUNDS 50 Lunges 400m Run 100 Double Unders 1 ROUND 50 Push-ups 800m Run 50 BurpeesRead more

Thruster: Work up to a heavy single Then… For Time 21-18-15-12-9-6-3 Cal Ski or Row Thrusters, 95/63Read more

WWPF 12 Alt Rope Climbs 30 Snatches, 115/73 400m Sled Push, 55/35 (around building) 8 Alt Rope Climbs 30 Snatches, 135/93 400m Sled Push 4 Alt Rope Climbs 30 Snatches, 155/113 400m Sled PushRead more

Run, Row, Bike or Ski as far as possible in 10 Minutes Then….. JACK-Remix (Happy birthday to Jack’s mommy, Ashley) AMRAP 20 Minutes 10 Toes to Bar 10 KB Swings 53/35 10 Box Jumps 24/20Read more

Bench Press: 8 RM Then, 1 x Max Reps @ 90% Weighted Pull-ups: 3 x 3 THEN…. For Time 400m Run 45 Push-ups 50 DU 400m Run 30 Dips 100 DU 400m Run 15 HSPU 150 DURead more