EMOM 10 Minutes 1 Snatch Pull with Pause in Extension + 1 Snatch Then……. AMRAP 15 Minutes 50 Double Unders 200m Run 10 OHS 135/93 200m Run 5 Muscle Ups (Ring or Bar) 200m RunRead more

Deadlift: 4RM Then, 1 x 4+ (max reps) @ 90% Then… Fight Gone Bad 3 Rounds 1 Min Wall Ball Shots, 20/14 1 Min Sumo Deadlift HighPulls, 75/55 1 Min Box Jumps, 20″ 1 Min Push Press, 75/55 1 Min Cal Row *1 min rest after each roundRead more

EMOM 10 1 clean + 1 front squat + 1 jerk Then…. Squat Clean Elizabeth 21-15-9 Squat Clean, 135/93 Ring DipRead more

In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Air Squats 400m Run 600 DU 400m RunRead more

Endurance 18 min AMRAP 30 SA DB Cleans, 50/35 15 Box Jumps, 24/20 30 SA Push Press, 50/35 15 Burpees 18 min AMRAP 40 Cal Ski or Bike 20 Toes 2 Bar or Situps 400m Run 20 Kb SwingsRead more