Snatch 2-2-2 (does not have to be touch and go) Then……. AMRAP 14 Minutes 3 Burpee Ring Muscle Ups or 10 Burpee Pullups 2 HSPU 1 Snatch 165/103Read more

Single Leg Step-ups: 3 x 8 Skull Crushers: 3 x 15 Then… For Time 400m Run 30 Front Rack Lunges, 115/73 25 Deficit Push-ups, 45’s/25’s 400m Run 20 Front Rack Lunges 25 Deficit Push-ups 400m Run 10 Front Rack Lunges 25 Deficit Push-upsRead more

KB Jefferson Deadlifts: 3 x 15/leg Bicep Curls: 3 x 15 Then… The Foosie Fifty 50 Ring Rows 50 Kb Swings, 53/35 50 Situps 50 KB SDHP, 53/35 50 Box Jumps, 24/20 50 KB Snatches, 53/35 50 BurpeesRead more

Hard Labor 5 Rounds 100m Sandbag Bear Hug Carry, 100/75 or Double KB Front Rack Carry 400m Run 10 Strict Pull-ups 10 Hang Power Cleans, 155/103 10 Push Jerks, 155/103Read more

9 am- Olympic Lift Technique with Amie 10:15 am- Endurance with Amie Endurance WOD: AMRAP 12 minutes 25 Thrusters 45/33 200m Run AMRAP 12 Minutes 20 Ring Rows 30 Pushups 40 Backward Lunges from 45lb Plate In 12 Minutes: 1000m Run 50 KB Deadlifts 200m KB Carry *Max burpees in remaining timeRead more