Floor Press: 3 x 10 DB Bicep Curl: 3 x15 THEN….. 6 min AMRAP 50/40 cal Row or Ski Max Wall Ball Shots, 20/14 Rest 2 Min 6 Min AMRAP 50/40 Cal Row or Ski Max SandBag Ground 2 Over Shoulder, 100/75 Rest 2 Min 6 Min AMRAP 50/40 Cal Row or Ski Max Target Burpees Rest 2 MinRead more

Hang Snatch 1-1-1 Then……. 4 Rounds 50 Double Unders 20 Toes to Bar 10 Hang Snatch 115/83Read more

Step-ups: 3 x 10 Skull Crushers 3 x 20 Then… 3 Rounds: 400m Run 30 SA Russian Swings, 53/35 20 Alt Pistols 10 Strict HSPURead more

EMOM 10 Minutes 2 Power Cleans + 1 Jerk Then…… AMRAP 15 Minutes 10/8 Cal Bike 10 Hang Power Cleans 135/93 10 C2B PullupsRead more

Establish a 1RM Front Squat Then… Deadlifting Elizabeth 21-15-9 Deadlift, 225/153 Ring DipRead more