Front squat 4 Rep Max Then 2×4@90-95% Then…. AMRAP 15 Minutes  10 HSPU  20 Wall balls 30 Double Unders Read more

Olympic Lifting Snatch Pulls: 1-1-1-1-1 (100-110+%) 2 Cleans + 1 Jerk: Work to a heavy Endurance – AMRAP 35 50 Jumping Squats 400m run 40 SA DB Push Press 400m Run 30 Toes 2 Rings 400m Run 20 Burpees 400m Run 10 Jumping Pull-ups (rx=above max reach) 400m RunRead more

AMRAP 10 Minutes  100m sprint 100m jog/walk recovery  AMRAP 10 Minutes  10 Alt DB Snatch-Heavy 25ft HS Walk or cartwheel or OH Carry AMRAP 10 Minutes  10 Strict Pull-ups  20 KB RDL 30 Alt Leg V UpsRead more

Wacky Wiser Partner Friday 32 MIN CLOCK: 400m/400m Run Relay 30 cleans, 135/93 (mix anyway) 50 Toes 2 Bar (partner hangs) 400m/400m Run Relay 30 Shoulder 2 OH (mix anyway) 50 Ring Dips (partner holds bottom of Pushup) 400m/400m Run Relay 30 Clean & Jerks (mix anyway) Max MU in remaining time (1 partner works at time)Read more

Gale Force-with a 50/35lb Bag  Amrap 30 Minutes  20 Box Step Ups 24/20 23 burpees over backpack 19 Air squats *after the 30 minutes are up, perform 19 air squats together as a group*Read more