For Time: 150 Sit Ups 400m Run or Row 100 Split Squats (50/leg) 45/33 400m Run 80 KB Swings 53/35 400m Run 60 DB Bent Over Rows 50/35 400m Run 40 Bicep Curls 45/33 400m Run 20 Strict Chin Ups 400m RunRead more

Deadlift: 6RM Then, 1 x 6+@95% For Time 50 Wall Ball shots, 20/14 30 Box Jumps, 24″/20″ 9 Ring Muscle-up 40 Wall Ball Shots 20 Box Jumps 7 Ring Muscle-ups 30 Wall Ball Shots 10 Box Jumps 5 Ring Muscle-upsRead more

EMOM 10 Minutes Snatch 3-3-3-2-2-2-1-1-1-1 (3 snatches first 3 min, 2 snatches next 3 min, then 1 snatch per minute rest of the time) Then….. Cardio Isabel 3 Rounds 10 Snatch 135/93 15 Burpees Over Bar 50 Double UndersRead more

Back Squat: 4 x 3 Then.. 12 MIN LADDER (3-6-9-12-15…..) SandBag Ground 2 Shoulder, 100/75 HSPU Toes 2 BarRead more

9am- Weightlifting Technique Snatch Pull + Low Hang Snatch Overhead Squat: Wk 3 3 x 5 (pause 3 seconds of 1,3,5) 10:15am- Endurance Endurance WOD 3 Rounds (35 Minute Cap) 800m Run 25 Pullups or Ring Rows 50 Pushup 75 Air SquatsRead more