15 min to a Heavy Hang Power Clean Then… “Nasty Girls” 3 Rounds 50 Air Squats 7 MU (ring or bar) – modify w/10 pull-ups/ 10 ring dips 10 Hang Power Cleans, 135/95Read more

3 Rounds – X-Fit Body Building 15 Sumo Deadlifts, KB/BB option 20 Cossack Squats, 70/53 30 SA Rows (10/arm), 70/53 4 Rounds- cardio curls 400m Run Bicep Curl 21’s *7 half reps (botttom to 90 degrees), 7 half reps (midway to top), 7 full reps 5 Rounds – Mid-Line Mania 20 Sit-ups 1 min plankRead more

Happy 34th Bday to Aaron Flythe! EMOM 10 Minutes 1 Clean + 1 Front Squat + 1 Jerk Then……. 2 Rounds 17 Squat Clean Thrusters 135/93 17 Burpees over Box 24/20 17 Cal BikeRead more

Bench Press: 10-10-10 Strict Pull-ups: 5-5-5 *add wt if needed Then… 20 min Cap 3 Rounds 30 Double Unders 20 KB Swings, 53/35 10 HSPU 2 Rounds 45 Double Unders 30 SA KB Swings 15 HSPU 1 Round 90 Double Unders 60 Russian KB Swings 30 Wt Push-ups, 45/25Read more

Power Snatch 2-2-2 Then…….. Open Workout 14.4 Remix 18 Minute Cap: 60 Cal Row or 800m Run 50 Toes to Bar 40 Med Ball Cleans 30 Power Snatch 115/83 20 Muscle Ups (any kind)Read more