5 Rounds, 5 Minute AMRAPS, 2 minute breaks 2 Rope Climbs 15’ 50 Double Unders 12/10 Cal Ski *skill work with remaining time (Muscle ups, hs walks, cartwheels, forward rolls, pig flips, torque tank, peg board, etc)Read more

A. Incline Bench Press 3×10 B. Burnout Bicep Curls x3 sets (db or barbell) Then….. Happy 40th Birthday to Table Saw!! Choose Your Own Adventure  1 Round 40 Burpee Box jump up and over 24/20 400m Sandbag carry (must do lap) 100/75 1 Mile Run or 2.5 Mile Bike Or… 2 Rounds 20 Burpee Box jump up and over 24/20 200m Sandbag carry 100/75 800m Run or 1.25 Mile BikeRead more

EMOM 10: Snatch (pause 2″ off floor”) + Low Hang Snatch Then…. “Ab Snatch” – For Time 60 Alt DB Snatches, 50/35 50 Situps 40 Alt DB Snatches 50 Situps 20 Alt DB Snatches 50 SitupsRead more

Front squat week 3- 8 Rep Max Then 1×8@85% Then….. AMRAP 13 Minutes  5 Burpee pull-ups 10 Push Press 95/63 15 Barbell Lunges 95/63Read more

Olympic Lifting -Snatch Pulls: 5 sets x 3 (90%+ of 1rm snatch) -10 Min EMOM: Clean + Hang Clean + Jerk Endurance 3 Rounds 200m Run 10 KB Swings, 53/35 20 Drag Rope DU 2 Rounds 300m Run 15 KB Swings 30 Drag Rope DU 1 Round 600m Run 30 KB Swings 60 Drag Rope DURead more