Heavy Complex: 1 Clean + 2 Front Squats Then…… AMRAP 16 Minutes 3 Ring Muscle Ups 5 Hang Cleans 185/123 7 Toes to RingRead more

Sumo Deadlift: Wk 1 of 4 Build to heavy 8 rep (3 sec negatives) Then, Drop weight 15-20lbs for 1 set of 8-12 reps (3 sec neg) 3 Rounds 400m Run 21 Sumo Deadlift HighPull, 75/53 12 HSPURead more

Olympic Lifting Clean w/pause 2″ off the floor: 5 singles over 75% Pick Your Pull: Clean Pull to shrug: 95-105% / 3 x 3Clean RDL: 75-85% / 3 x 3 Endurance 3 Rounds 10 Push Press, 45/33 20 Russian Swings 30 Lunges 800m RUN OR ROW 2 Rounds 15 Push Press 30 Russian Swings 45 Lunges 800m RUN OR ROW 1 Round 30 Push Press 60 Russian Swings 90 LungesRead more

2 Rounds: AMRAP 5 Minutes 8/6 Cal Bike 15 Wall Balls 2 Minute Break AMRAP 5 Minutes 1 Legless Rope Climb 15′ 3 G2OH (Heavy) 2 Minute Break AMRAP 5 Minutes Max Effort Devil Press (2 DB)Read more

WWPF 20 Min AMRAP 21 Hang Power Clean, 135/93 (Mix Reps anyway / Partner keeps bar in front rack) 15 Planking Burpees 9 Synchronized Bar Muscle-ups Then… Partner Flight Simulator Relay 10-20-30-40-50-40-30-20-10Read more