Olympic Lifting Clean & Jerk: Work to a heavy Snatch Balance: 3-3-2-2-1-1-1 Endurance INSIDE AMRAP 16 MIN 30 Sumo Deadlift Highpulls, 70/53 15 Ring Push-ups or HSPU 30 Drag Rope DU OUTSIDE AMRAP 16 MIN 40 Alt Kb Swings, 53/35 300m Run 20 Goblet Squats, 53/35 100m OH Carry, 53/35Read more

AMRAP 30 Minutes  1 Rope Climb 18’ 10 Burpee Box Jump Over 24/20 Gymnastics Complex: 5 toes to Bar+3 chest to bar+1 Bar Muscle Up  15/12 Cal Ski or RowRead more

WWPF – AMRAP 35 1000m Row (switch EMOM) 50 Sandbag Lunges, 100/75 25 Strict Pull-ups (partner hangs) 1000m Row (switch EMOM) 30 Sandbag Box Step-up and overs, 100/75 15 Wall Walks (mix anyway)Read more

AMRAP 10 Minutes  200m run at RPE 7 100m walk recovery Then…. Running DT AMRAP 18 Minutes  12 Deadlifts 155/103 9 Hang Power Cleans 6 Push Jerks  400m Run Read more

A. Incline bench 3×4 B. Bicep curls 3x burnout Then… AMRAP 17 Minutes  50 Double Unders 50 Sit-ups 50 Wall Balls 500m Ski 50 Toes Through Rings 50 BurpeesRead more