Olympic Lifting -Snatch (pause 2″ off floor): Work to a heavy -Every 2 Minutes for 12 Minutes, complete: 1 Power Clean + 2 Front Squats + 1 Jerk Endurance – For Time 1600m run (4 laps) 120 DU 1200m Run (3 laps) 90 Sit-ups 800m Run (2 Laps) 60 SA DB Hang Clean 2 OH 400m Run (1 Lap) 30 Burpee Tuck JumpsRead more

15 Minutes to a heavy deadlift Then… 8 Rounds 1 Deadlift @80% 5 Strict pull-ups 7 KB Swings 70/53 10 Wall Balls 200m RunRead more

Wacky Wiser Partner Friday 0:00 – 13:00 Build to a heavy Hang Squat Snatch + OHS 15:00 – 35:00 3 Rounds 50 Cal Ski (mix anyway) 20 HSPU (partner holds HS) 10 Synchronized OHS, 135/93 then… With remaining time, accumulate as many Wall Walks + Rope Climbs in remaining time. Partners may not work on the same movement at the same time.Read more

5 Rounds, 5 Minute AMRAPS, 2 Minute breaks  25 Cal Row 15 Toes to Bar 50 Double Unders Max Reps Box Jump in remaining time (high)Read more

EMOM 15 Minutes  3 Bench Press  10 Pendlay Row 5-8 Strict Pull-up Then…. AMRAP 16 Minutes  0.5 Mile Bike 16 Push Press 95/63 16 Barbell OH Lunge 95/63Read more