2 Front Squats every 90s for 20 Minutes  0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00, 16:30, 18:00, 19:30 Then…. AMRAP 13 Minutes  200m Run or Ski 15 Hang Snatch 75/53 10 Burpees Over BarRead more

OLYMPIC LIFTING -Snatch + Pausing OHS: 5 sets -Every 2 Minutes x 7 Minutes: Clean + Clean & Jerk ENDURANCE 17 MIN AMRAP 12 SA DB Devils Press 24 DB Box Step-overs 2 Legless Rope Climb (scale w/legs or 8 strict Pull-ups) 17 MIN CAP- AFAP 300 Double Unders 2000m Ski 100/80 Cal BikeRead more

20 Minutes to a Heavy Bench Press AND Heavy Clean Then…. AMRAP 15 Minutes  20 Toes to Bar 10 Alt Pistols or Weighted Lunges 5 Strict HSPU 1 Clean @85% Read more

WWPF – Happy Birthday To The Leader Of The Panda Squad, Jill ! 35 MIN AMRAP LADDER 10 Synchronized Wall Ball Shots, 20/14 52/52 Double Under Relay 10 Synchronized KB Swings, 53/35 12/12 Cal Bike Relay 20 Synchronized Wall Ball Shots 52/52 Double Under Relay 20 Synchronized Kb Swings 12/12 Cal Bike Relay 30 Synchronized Wall Ball Shots 52/52 Double Under relay 30 Synchronized Kb Swings 12/12 Cal Bike Relay ****Continue increasing wall balls & KB Swings by 10 reps until time runs outRead more

15 Minutes to a Heavy Complex 1 Snatch Grip Deadlift + 1 Snatch + 1 Hang Snatch Then…… 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHS *Can do the clean variation for those with shoulder issuesRead more