Bench Press: 3 x 8 or Strict Press: 3 x 5 Then… KAREN 150 Wall Balls, 20/14 EMOM: 1 Power Clean, 185/133Read more

WWPF 60 DB Lunges, 50’s/35’s (Partner hangs) 60 Cal Ski (switch every 10 cal) 60 Med Ball Sit-ups, 20/14 (Partner holds front plank) 50 DB Step-ups, 50’s/35’s (partner hangs) 40 Cal Ski (switch every 10 cal) 60 Russian Twists (partner holds front plank) 40 DB Squat Cleans, 50’s/35’s (partner hangs) 20 Cal Ski (switch every 10 cal) 60 Toes 2 Rings (partner holds front Plank)Read more

EMOM 10 Minutes 2 Snatch Pulls 1 Snatch Then……. AMRAP 8 Minutes 200m Run 10 Alt Devil Presses 50/35 (1 DB) AMRAP 8 Minutes 3 Burpee Bar Muscle Ups 3 Hang Snatch 135/93Read more

Single Leg RDL: 3 x 8/leg Skull Crushers: 3 x 10 Then… 18 Min AMRAP (in any order) 55/45 Cal Bike 55 Box Jumps, 24/20 55 Deadlift, 225/153 55 T2BRead more

Hang Clean and Jerk 1-1-1 Then…… JT with a Twist 21-15-9 HSPU Ring Dip Push Up *1 Hang Squat Clean 225/153 after each movement*Read more