12 Minutes to a Heavy Deadlift Then…. 12 Minutes to a Heavy Front Squat Then…… 12 Minute AMRAP Sprint 100m/Jog 100m or Bike or Ski Sprint 20 second sprint/20seconds slowRead more

15 Min to heavy complex: 1 Power Snatch + 2 Hang Power Snatches Then… 3 Rounds 1 Min Kb Swings, 53/35 1 Min Cal Bike 1 Min Wall Shots, 20/14 1 Min Target BurpeesRead more

a. Bench Press 5-5-5 b. Weighted Strict Pullup 5-5-5 c. Bent Over Row 10-10-10 (per arm) Then….. 12 Minute Ladder 3-6-9-12-15-18…… S2OH 135/93 Lateral Box Jump Overs 24/20 * 2 Muscle Ups or 2 Push and 2 Pull after each round*Read more

15 Min To Heavy Complex 1 clean + 2 Front Squats + 1 Jerk Then… AMRAP 20 MIN 30 Alt DB C&J, 50/35 15 Toes 2 Bar 30 Alt Pistols (or single leg squat to box) 15 Cal Row or SkiRead more

Lower Body Strength a. Good Morning 3×10 (use weight where form remains perfect) b. Tempo Sumo Deadlift 3×12 (3seconds up, 3 seconds down) can use bar or 2 KBs c. Calf Raise 3×15 Then….. AMRAP 15 Minutes 1 Rope Climb 18′ or 7 Strict Pullups 10 HSPU 200m RunRead more