10 Min AMRAP 50-40-30-20-10 Double Under Sit-ups *Max Burpees in remaining time 10 Min AMRAP 12/9 Cal Bike Med Ball Clean Ladder: 5-10-15-20-25… 10 Min AMRAP 15 Cal Ski 30 Russian KB Swings, 70/53Read more

Bench Press: Test 1 RM Weighted Strict Pullup:Test 1RM Then…. 10-9-8-7-6-5-4-3-2-1 HSPU Chest to Bar Pullup *1 Rope Climb after each round 15′Read more

Work up to a heavy hang clean then… For Time: 30 Box Jumps, 24/20 21 Hang Cleans, 135/93 30 Box Jumps 15 Hang Cleans, 155/113 30 Box Jumps 9 Hang Cleans, 185/133Read more

Back Squat: Test 1 RM Then…… 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHSRead more

Olympic Lifting Snatch w/ pause 2″ off the floor + hang Snatch: 5 x 1 Snatch Grip RDL: 3 x 8-10 (heavy) Snatch Balance: 3 x 3 Endurance 3 Rounds 50 Cyclist Squats, 53/35 (45/25 plate for heels) 25 Double Unders 40 Single Arm KB Swings, 53/35 25 Double Unders 30 Toes 2 Rings or GHD Sit-ups 25 Double Unders 20 Plate Ground 2OH, 45/25 25 Double Unders 10 Strict Pull-upsRead more