Back Squat 3 x 5 @ 75-80% (2 sec pause in bottom) Then….. AMRAP 15 Minutes 5 Weighted Ring Dips-Heavy, but do-able unbroken 10 C2B Pullups 15 OHS 95/63Read more

Olympic Lifting –Snatch Waves 75%/3, 80%/2, 85%/1, 80%/3, 85%/2, 90%/1 –Build to Heavy Clean & Jerk warm-up: 3 clean + 1 jerk , 2 clean + 1 Jerk Endurance 50 Thrusters, 45/33 50 Box Jumps, 24/20 50 Sit-ups 400m Run/Row/or Ski 40 KB Swings, 70/53 40 Box Jumps 40 Side Plank Raises/Side 400m Run/Row/or Ski 30 Thrusters 30 Box Jump 30 GHD Sit-ups or V-ups 400m Run/Row/or Ski 20 KB Swings, 70/53 20 Box Jumps 20 Toes 2 bar/Rings 400m Run/Row/or Ski 10 Thrusters 10 Box Jumps 1 Min Plank hold, 45/25Read more

Dia de los lifts 40 Minutes to work up heavy in the following 3 lifts: You can work on 1 at a time, or rotate through the 3 Deadlift Bench Press Hang SnatchRead more

WBPF Partner CF HQ Relay Style 5 Rounds Per Person-Partner can start row once P1 moves on to burpees 21 Cal Row 12 Burpees to Target 1 Legless Rope Climb 15′ Cash Out: 60 alt sandbag ground to over shoulder 100/75Read more

Wiser 39th Birthday Chipper!! 39 Double KB or DB Hang Snatch 50s/35s 39 Double KB or DB Box Step Up and Over-Knee Height 39 Cal Bike 39 Cal Ski *Try to accumulate 39 Muscle Ups throughout*Read more