a. Bulgarian Split Squat 3×5 b. Weighted Dip 3×3 Then…. 3 Rounds 20 Alt Devil Press 50/35 30 Alt DB Overhead Lunges 50 Double UndersRead more

Hang Clean 2-2-2-2 Then… For Time 21 Hang Clean, 135/83 21 Box Jumps 400m Run 15 Hang Cleans, 155/103 15 Box Jumps 300m Run 9 Hang Cleans, 185/123 9 Box Jumps 200m RunRead more

Pause Back Squat 2-2-2 *3 second pause on each* Then…. Shorter Nate AMRAP 15 Minutes 2 Muscle Ups 4 HSPU 8 KB Swings 70/53Read more

10 Rounds 300m Run 5 Toes to Bar or V Ups 10 Burpees 15 Wall Balls or Goblet SquatsRead more

Quarterfinals Test 4 Find a 4 RM Front Squat Then…… For Time, in Any Order: 400m Sled Pull (not prowler push) 70/50 20 Squat Cleans 165/103 10 Muscle Ups (20 pull + 20 push)Read more