a. Bulgarian Split Squat 8-8-8 b. Weighted Dip 8-8-8 Then…… 3 Rounds 7 Bar Muscle Ups (15 pullups) 20 Box Jumps 24/20 400m Run or Row or SkiRead more

10 Min EMOM 1 Snatch + 2 OHS Then… For Time 500m Row or ski 25 Power Snatches, 75/53 400m Row or Ski 20 Power Snatches 300m Row or Ski 15 Power Snatches 200m Row or Ski 10 Power Snatches 100m Row or Ski 5 Power SnatchesRead more

Back Squat 5-5-5 *3 second pause on reps 1,3,5 Then….. Fran 21-15-9 Thruster 95/63 Pullup Then…….. 3 Minutes Max BurpeesRead more

5 Rounds 10 Dips 20 Box Jumps 30 DB Hang Snatch 40 Bicycle Crunch 400m Run/RowRead more

Power Clean: 1-1-1 Then… 10-9-8-7-6-5-4-3-2-1 Power Clean, 135/93 Toes 2 Bar *5 Burpees over bar after each roundRead more