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

Box Step-ups: 3 x 10 Bicep Curls: 3 x 10 Then… IN ANY ORDER 3 Rounds 200m Run 20 Box Jumps 2 Rounds 15/10 Cal Bike 15 C2B Pull-ups 1 Round 50 Reverse Deficit Lunges, 95/63 50 Deficit Push-upsRead more

Work up to moderate to heavy weight in the unbroken complex: 2 Snatch Pulls + 1 Snatch + 1 Hang Snatch Then….. No Break Between AMRAP 8 Minutes 20 Alt DB Thruster 50/35 20/15 Cal Row or Ski AMRAP 8 Minutes 20 Alt DB Hang Snatch (Squat) 50/35 20/15 Cal Row or SkiRead more

Front Squat: 5-5-5 (78-83%) Then… For Time 42 Hang Power Cleans, 115/73 42 Toes 2 Bar 42 Shoulder 2 OH, 115/73 42 HSPURead more

Virtual Yoga: 8am w/Brantlee Oly: 9am w/TJ Endurance: 10:15am w/TJ Endurance: 5 Rounds 40 Double Unders 300m Run 25 Air Squats 200m Run 15 Push-ups 100m Run 5 Weighted Pull-upsRead more