WWPF – Running Clock 50 Synchronized Wall Ball Shots, 20/14 200m Med Ball Run Relay, 20/14 40 Deadlifts, 225/153 (partner hangs) 200m Med Ball Run Relay 30 Synchronized Wall Ball Shots 200m Med Ball Run Relay 20 Deadlifts, 275/203 (partner hangs) 200m Med Ball Run Relay 10 Synchronized Wall Ball Shots 200m Med Ball Run Relay Cash Out: Partner Flight Simulator Relay 5/5 – 10/10 – 15/15 – 20/20 – 25/25 – 30/30 – 35/35 – 40/40 – 45/45 – 50/50 – 45/45 – 40/40…….Read more

15 Minutes to a heavy snatch complex: 2 Snatch Pulls + 1 Hang Snatch Then…… Happy Birthday to Steve Parent!! For Time: 37 Burpees 37 Toes to Bar 37 Hang Snatch 115/83 37 Cal BikeRead more

Strict Press: 5 x 3 Then… “Sandbag Helen” 3 Rounds 400m Run 21 KB Swings, 70/53 12 Sandbag Over ShoulderRead more

15 Minutes to work up heavy in the complex: 1 Clean Pull + 1 Clean + 1 Jerk Then…… In Any Order 50 Cal Ski 40 Lateral Box Jumps 24/20 30 Power Cleans 155/103 20 Jerks 155/103 10 Ring Muscle UpsRead more

Front Squat (wk 3) Work to a heavy single at 90-95% then…2 x 5 @85-90% THEN… For Time 15-10-5 Strict HSPU DB Hang Squat Cleans 50s/35s Strict Pull-upsRead more