Olympic Lifting: 9am Build to a heavy complex: Clean + Front Squat + Jerk Snatch Balance: 3-3-3 (pause in bottom for 2 seconds Endurance: 10:15am AMRAP 35 Minutes 10 Ring Pullups 15 Dips 20 Bicep Curls 25 Turkish Sit Ups 15/10 800m RunRead more

Deadlift: 10 min to work to a heavy deadlift Then… 21 Min EOMOM Min 1: 7 Deadlifts, 75% Min 2: 50 Double Unders Min 3: 12/9 Cal BikeRead more

WWPF – Running Clock 0:00 – 8:00 1RM Weighted Pull-up OR Heavy Bent Over Row 10:00 – 30:00 Partner Relay Nate 2 MU 4 HSPU 8 KB Swings, 70/53 30:00 – 34:00 Max Planking BurpeesRead more

EMOM 10 Minutes 1 Snatch Pull with 2 Sec Pause in Extension + 1 Snatch Then…… Crossfit Triathlon–Choose 3 Bike 75/50 Cal Run 1600m Ski 1600m Row 2000mRead more

Bench Press: 1 Rep Max Then… 13 Min AMRAP – HBD Ashley! 11 Burpee Box Jumps, 24/20 3 Rope Climbs 88 Double UndersRead more