Back Squat 3 x 5 @ 75-80% (2 sec pause in bottom) Then…. 12 Min Ladder: 2-4-6-8-10… Barbell Lunge, 95/63 Handstand Push-upRead more

Olympic Lifting -Snatch from blocks 5 Singles at or over 75% -Power Jerk w/ pause in dip + jerk w/ pause in catch 4 Sets over 75% ENDURANCE 16 Min AMRAP Cash IN: 250 DU or 750m Ski AMRAP Remaining Time: 15 Burpee Box Jump Overs 15 Toes 2 Rings 15 Pull-ups / Bent Over Rows / Ring Rows 16 Min AMRAP Cash IN: 50/40 Cal Bike AMRAP Remaining Time: 15 Cyclist Squats, 70/53 15 KB Swings, 70/53 15 GHD Sit-ups / V-Ups / Sit-upsRead more

Bench Press: Build to a heavy 3 Then, take 10-20% and do 2 sets of max reps THEN… For Time 10-9-8-7-6-5-4-3-2-1 DB Floor Press, heavy DB Power Clean *30 DU after each roundRead more

WWPF – Running Clock 3 Rounds 33 Cal Row, (partner holds front rack) 33 Alt Front Squats, 135/93 33 Pull-ups (partner hangs) 2 Rounds 33 Cal Row, (partner bear hugs sandbag) 33 Sandbag Step-overs, (mix anyway) 33 Chest 2 Bar Pull-ups 1 Round 33 Synchronized SA Devils Press, 50/35Read more

Work up to a heavy Power Clean & Jerk THEN…. For Time 30 Power Cleans 20 Jerks 10 Power Clean & Jerks RX: 135/93 Masters RX (55+): 115/63Read more