Olympic Lifting Clean w/pause 2″ off the floor: 5 singles over 75% Pick Your Pull: Clean Pull to shrug: 95-105% / 3 x 3Clean RDL: 75-85% / 3 x 3 Endurance 3 Rounds 10 Push Press, 45/33 20 Russian Swings 30 Lunges 800m RUN OR ROW 2 Rounds 15 Push Press 30 Russian Swings 45 Lunges 800m RUN OR ROW 1 Round 30 Push Press 60 Russian Swings 90 LungesRead more

2 Rounds: AMRAP 5 Minutes 8/6 Cal Bike 15 Wall Balls 2 Minute Break AMRAP 5 Minutes 1 Legless Rope Climb 15′ 3 G2OH (Heavy) 2 Minute Break AMRAP 5 Minutes Max Effort Devil Press (2 DB)Read more

WWPF 20 Min AMRAP 21 Hang Power Clean, 135/93 (Mix Reps anyway / Partner keeps bar in front rack) 15 Planking Burpees 9 Synchronized Bar Muscle-ups Then… Partner Flight Simulator Relay 10-20-30-40-50-40-30-20-10Read more

EMOM 10 Minutes 1 Snatch Grip Deadlift + 1 Snatch Then…… 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHSRead more

1a. Weighted Strict Pull-up: 3 x 4 (1 sec pause @ top) *1 x max effort (no weight) 1b. SA DB Press: 4 x 6 For Time: 20 MIN CAP 25 Toes 2 Bar 50 Sandbag Walking Lunges, 100/75 25 Toes 2 Bar 50 Sandbag Squats, 100/75 25 Toes 2 BarRead more