10 Min EMOM Snatch Pull + Snatch + OHS Then…. For Time 100 Double Unders 21 OHS (modify with front or back), 95/63 12 Chest 2 Bar Pull-ups 100 Double Unders 15 OHS 12 Chest 2 Bar Pull-ups 100 Double Unders 9 OHS 12 C2B Pull-upsRead more

Strict Press 5-5-5 Then….. 4 Rounds of 3 Minute AMRAPs , alternate versions every round Rounds 1 and 3 16 Alt Devil Press 50/35 Max Cal Bike (must pedal in standing position) And…… Rounds 2 and 4 20/15 Cal Seated Bike Max Alternating Devil Press *each round is to be a sprint. 2 Minute rest between rounds*Read more

EMOM 10 MIN Clean Pull + Clean + Hang Clean Then… 3 Rounds 400m Run 21 Box Jumps, 24/20 15 Toes 2 Rings 9 Power Cleans, 155/103Read more

Front Squat: WK 1 Work up to heavy single 90-95% Then, 2 x 5 @80% THEN… 10 MIn AMRAP 10 Thrusters, 95/63 10 Ring DipsRead more

9am OLY 10:15am ENDURO 11:15 IN PERSON YOGA 17 min AMRAP – OUTDOORS 100m SA OH Carry OR Farmers Carry 20 SDHP 300m Run 17 min AMRAP – INDOORS 25 Wall Ball Shots 25 Box Jump Overs 25 Cal SkiRead more