Front Squat: 5-5-5 (80-85%) Then… 4 Min AMRAP 25 Front Squats, 95/63 Max SA Deadlift Burpees, 50/35 ——— 2 min rest——— 4 Min AMRAP 20 Front Squats, 115/73 Max SA DB Push Press, 50/35 ———2 min rest———- 4 Min AMRAP 15 Front Squats, 135/83 Max SA Devils Press, 50/35Read more

8am- Virtual Yoga with Brantlee 9am- Weightlifting Technique with Amie 10:15 am- Endurance with Amie Endurance WOD: In Any Order: Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups Not Jackie 1000m Run 50 Pistols or Weighted Lunges 30 Toes through Rings Definitely Not Jackie 1000m Ski 50 Burpee Plate to OH 25/10 30 Strict PullupsRead more

Old (WO)Man Strength Sumo Deadlift 3-3-3 Then……. AMRAP 17 Minutes 10 KB SA Floor Press (5 per arm) 70/53 15 SA KB Sumo Deadlift 20 SA KB Hang Clean and Jerk (10 per arm) 200m KB Front Rack Carry (switch at 100m)Read more

Flight Simulator (15 min cap) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Then… 15 min AMRAP 5 Sandbag Ground 2 Over Shoulder, 100/75 10 Wall Ball Shots, 20/15 15 Sit-upsRead more

10 Minutes of Handstand Practice- Static Holds, Walks, Freestanding Then…. 10-9-8-7-6-5-4-3-2-1 Clean and Jerk- weight increases as reps decrease *2 Ring Muscle Ups after each round Men: 135/145/155/165/175/185/195/205/215/225 Women: 83/93/103/113/123/133/143/153/163/173Read more