10 MIN EMOM: 1 Hang Squat Snatch + 2 OHS Then… 2 Rounds for time: 30 Hang DB Snatch, 50/35 30 Drag Rope DU 30 Pull-ups 30 Drag Rope DURead more

Back Squat 4 Rep Max Then, 3×4 per leg Split Squats @60% Then… 21-15-9 Power Clean 165/113 HSPU *200m Run after each round *Read more

Olympic Lifting -Every 2 minutes for 12 minutes: 1 power clean + 2 front squats + 1 Jerk -Snatch balance: 3-3-2-2-1-1-1 Endurance – Happy Birthday Kat 3 Rounds (40 min cap) 9 Ruck Pull-ups 200m Ruck Run 28 Ruck Med Ball Cleans, 20/14 200m Ruck Run 47 Sit-ups – ruck break 200m Ruck RunRead more

Happy Wedding Day to Joe and Sabrina!! Meet me at the Altar Press (Bench Press 3-3-3) Then… Wedding Bells-AMRAP 18 Minutes  27 KB Swings 53/35 300m KB Run 27 Burpee over Bell 200m Single Arm OH Carry 27 Toes to Bell  200m Single Arm Farmer Carry  27 KB Clean and Press 200m Single Arm Front Rack Carry Read more

Wacky Wiser Partner Friday 0:00 – 17:00 (17 MIN AMRAP – YGIG) 1 Legless Rope Climb 4 Front Squats, 185/123 (squat clean 1st rep counts) 8 Burpees over the bar *YGIG = complete the entire round Then…. 18:00 – 35:00 (17 MIN AMRAP ) 30 Weighted Push-ups, 55/25 (split reps anyway) 12 Synchronized Pull-ups 100m Partner Sled Push (switch as needed) – partner rides the sledRead more