WWPF – 36 min AMRAP 50 DB Squat Cleans, 50’s/35’s 20 Alt Box Jumps, 24/20 30 Toes 2 Bar (switch every 5 / partner hangs) 40 DB Step-overs, 50’s/35’s (24″/20″ 20 Alt Box Jumps, 24/20 25 Synchronized T2B 30 DB Squat Cleans 20 Alt Box Jumps, 24/20 20 T2B (Switch every 5 / partner hangs) 20 DB Step-overs 20 Alt Box Jumps, 24/20 15 Synchronized T2B 10 DB Squat Cleans 20 Alt Box Jumps, 24/20 10 T2B (switch every 5 / partner hangs)Read more

15 Minutes to a Heavy Jerk Then…… 2 Rounds for Time 20 Push Press 95/63 300m Run 20 Front Squats 300m Run 20 Thrusters 300m RunRead more

Bench Press: 4 x 2 Strict Weighted Pull-up: 4 x 2 Then… 4 Min AMRAP 400m Run Max Ring Pull-ups 4 Min AMRAP 400m Run Max Ring Dips 4 Min AMRAP 400m Run Max Ring MU (modify w/burpee pull-ups) *2 min rest between AMRAP’sRead more

Work to a 5 RM Touch and Go Snatch Then….. AMRAP 18 Minutes 75 Double Unders 50 Sit Ups 25 DB Snatch-HeavyRead more

Back Squat (wk 3): 4 x 3 @ 85% THEN… Weighted Barbell Carry: 3 x 50′ @ 110% THEN… 10 Min Cindy Ladder: (1-2-3-4-5-6-7…..) 1 Pull-up 1 Push-up 1 Air Squat *increase by 1 rep every roundRead more