Old (WO)Man Strength Sumo Deadlift 3-3-3 Then……. AMRAP 17 Minutes 10 KB SA Floor Press (5 per arm) 70/53 15 SA KB Sumo Deadlift 20 SA KB Hang Clean and Jerk (10 per arm) 200m KB Front Rack Carry (switch at 100m)Read more

Flight Simulator (15 min cap) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Then… 15 min AMRAP 5 Sandbag Ground 2 Over Shoulder, 100/75 10 Wall Ball Shots, 20/15 15 Sit-upsRead more

10 Minutes of Handstand Practice- Static Holds, Walks, Freestanding Then…. 10-9-8-7-6-5-4-3-2-1 Clean and Jerk- weight increases as reps decrease *2 Ring Muscle Ups after each round Men: 135/145/155/165/175/185/195/205/215/225 Women: 83/93/103/113/123/133/143/153/163/173Read more

Box Step-ups: 3 x 10 Bicep Curls: 3 x 10 Then… IN ANY ORDER 3 Rounds 200m Run 20 Box Jumps 2 Rounds 15/10 Cal Bike 15 C2B Pull-ups 1 Round 50 Reverse Deficit Lunges, 95/63 50 Deficit Push-upsRead more

Work up to moderate to heavy weight in the unbroken complex: 2 Snatch Pulls + 1 Snatch + 1 Hang Snatch Then….. No Break Between AMRAP 8 Minutes 20 Alt DB Thruster 50/35 20/15 Cal Row or Ski AMRAP 8 Minutes 20 Alt DB Hang Snatch (Squat) 50/35 20/15 Cal Row or SkiRead more