For Time: Foose’s Apertif 40 KB Deadlifts 70s/53s, then 200m Farmer Carry Amie’s Hors D’oevres 30 Burpee Pullups or 15 Burpee Muscle Ups Wiser’s 1st Main Course 4 Rounds 15 DB Thrusters (2 DB) 20 DB Box Step Ups (2 DB) Jenny’s 2nd Main Course 4 Rounds 15 Plate G2OH 45/25 20 OH Plate Lunges 45/25 TJ’s Sides 3 Rounds 20 Bicep Curls 45/33 20 Bent Over Rows 45/33 Sheldon’s Dessert 50/35 Cal Bike or Ski or 800m RunRead more

1A. Strict Weighted Pull-up: 4-4-4 (add weight from week 1) *1 x max reps (no weight) 1B. SA DB Press: 8-8-8 THEN… 5 Rounds 15 KB Swings, 70/53 15 Box Jumps, 24″/20″ Rope Climb Ladder: Increase 1 rope climb each roundRead more

Holleyman 30 rounds for time 5 wall-balls3 handstand push-ups1 power clean 225/153Read more

Front Squat: Deload 4 x 3 @ 85%-90% Then… For Time 30 SA Devils Press, 50/35 30 Pull-ups 20 SA Devils Press 20 C2B Pull-ups 10 SA Devils Press 10 BMURead more

Olympic Lifting: Clean Pull + High Hang Clean: 4 sets over 75% Jerk: 1 RM Endurance 3 Rounds In Any Order: 45 Minute Cap Run 1000m 15 Perfect Pushups or Toes to Bar Row 750m 15 Perfect Pushups or Toes to Bar Ski 750m 15 Perfect Pushups or Toes to BarRead more