With a Running Clock 0:00-15:00 Bench Press or Floor Press 3 RM 17:00-27:00 AMRAP 10 Minutes 10 Bicep Curls 20 Cyclist Squats 40 Double Unders 29:00-35:00 AMRAP 6 Minutes 5 Barbell Rollouts 10 Floor PressRead more

Hang Clean: 15 min to heavy single Then… 21-15-9 Hang Clean, 135/93 HSPURead more

a. Bulgarian Split Squat 3×8 b. Weighted Dips 3×8 Then…… 3 Rounds for Time 30 Cal Row or Ski 20 Toes to Bar 10 Sandbag Lunges per LegRead more

15 Min to Heavy Hang Snatch Then… 16 Min AMRAP 4 Kb Snatch, 53/35 10 Box Jumps, 24/20 10 Wall Ball Shots, 20/14 8 Kb Snatches 10 Box Jumps 10 Wall Ball Shots 12 KB Snatches 10 Box Jumps 10 Wall Ball Shots 16 KB Snatches *continue this pattern until time runs outRead more

Pause Back Squat 5-5-5 (heavier than last week) *3 Second Pause on Reps 1, 3, 5* Then….. 13 Minute AMRAP 3 Bar Muscle Ups 6 Power Cleans 165/113 9/6 Cal BikeRead more