Front Squat: 3 x 5 @ 80% Then… EOMOM 15 21 Wall Balls 15 Chest 2 Bar Pullups 9 Box Jumps, 30/24″Read more

Olympic Lift Technique Class: -2 Jerk Dips with 2 second pause + 2 second Pause Jerk-Heavy Singles -EMOM 10 Minutes: 1 Snatch with Pause in Catch-Increase Weight Every Minute ENDURANCE WOD: AMRAP 32 Minutes This is my plate, there are many like it, but this one is mine-never put the plate down for the whole 35 minutes 20 Weighted Ring Rows (plate on torso) 30 Turkish Sit Ups 40 Burpee Plate G2OH 50 Weighted Box Step Ups 200m OH Plate Carry or 1 Minute OH Plate hold if rainingRead more

Bench Press: 5-5-3-3-1-1-1 Then… For Time 50-30-10 Cal Row or Ski Push-up Single leg squatRead more

WWPF 100m Sled Push (anyway) 40 Sandbag Ground 2 Over Shoulder (Alternate) 200m Sled Push (anyway) 60 Sandbag Squats (Switch every 10) 300m Sled Push (anyway) 80 Sandbag Lunges (Switch every 20) 400m Sled Push (around the building/Do anyway)Read more

In 10 Minutes work up to a heavy Hang Power Snatch Double Then… 10 Rounds 30 Double Unders 15 DB Snatches, 50/35 5 HSPURead more