Deadlift 1-1-1 Then…… Donkey Kong 21-15-9 Wall Balls KB Swings 70/53 Burpees Box Jumps 30/24 *Scale Monkey Bars After Each Movement*Read more

WWPF 0:00 – 13:00 Work up to a heavy hang Snatch 15:00 – 30:00 – 15 Min ladder 10/10 DU relay 10 Alt Hang Squat Snatches, 115/83 20/20 DU Relay 10 Alt Hang Squat Snatches 30/30 DU Relay 10 Alt Hang Squat Snatches 40/40 DU Relay *Keep Increasing DU by 10 Reps until time runs out 31:00 – 36:00 (5 Min AMRAP)Max Synchronized DB Snatches, 50/35Read more

Filthiest Fifty-In Any Order 50 DB Bench Press (2DB) 50 GHD Sit Ups 50 DB Push Press (2 DB) 50 T2B 50 DB Lunges (2 DB) 50 Ring Push Ups 50 DB Step Ups (2DB) 50/35 Cal Bike 50 DB Squats (2DB) 50 BurpeesRead more

Barbell Glute Bridge 3 x 10 @ 85-90% from last week *3 sec pause each rep + max hold on 10th rep Then… 3 Rounds 500m Row or Ski 30 KB Swings, 70/53 15 HSPURead more

Hang Power Clean 2-2-2 (Touch and Go) Then….. 21 Hang Power Cleans 135/93 21 C2B Pullups 15 Hang Power Cleans 155/103 15 Bar Muscle Ups 9 Hang Power Cleans 185/123 9 Rope Climbs 15′Read more