Olympic Lifting -1 Power Snatch + 1 Squat Snatch: 5 sets every 2.5 minutes -18 Minutes to build to a heavy hang clean + Front Squat + Jerk Endurance – AMRAP 32 MIN 100 Walking Lunges 75 KB Swings, 53/35 50/40 Cal Bike or Ski 25 DB Burpee Step-overs, 24/20 *Run 800m @ Min 8:00 – 16:00 – 24:00Read more

15 Minutes to a Heavy Bench Press Then… AMRAP 20 Minutes  1 Rope Climb 15’ 10 Toes to Bar 1 rope climb 20 alternating dumbbell snatches 50/35 1 Rope Climb 400m RunRead more

WWPF – AMRAP 35 100 Double Unders (mix anyway) 42 Clean & Jerks, 135/93 100m/100m Sandbag Carry Relay x 1 200 Double Unders (mix anyway) 30 Clean and Jerks, 155/113 100m/100m Sandbag Carry Relay x 2 300 Double Unders (mix anyway) 18 Clean & Jerks, 185/133 100m/100m Sandbag Carry Relay x 3 Cash Out: With Any Time remaining, accumulate max sandbag Ground 2 Shoulder (showing control at top). NOT OVER THE SHOULDERRead more

Very Gentle Thursday Straight through or broken into rounds, and in any order 3000m run or row 150 Wall Balls 150 Pushups 150 Sit-ups  *wear a vest if you want it to be less gentle*Read more

EOMOM 14 Minutes 5 RDLs 20 Second Hang + Max Rep Strict Pullups Then…. Mole Day! AMRAP 15 Minutes 6 Muscle Ups 10 DB Hang Clean and Jerk Per Arm-Heavy 23 Box Jumps 24/20Read more