6×5 RDL with 2 second pause at bottom 6×5 Strict Pull-up with 2 second pause  Then…. AMRAP 15 Minutes  10 Wall Climbs  100m Run 15 Ring Pushups 100m Run 20 Push Press 75/53 100m RunRead more

10 MIN EMOM 2 Snatch Pull + 1 Snatch Then…. For Time – Bardwell’s Birthday Bash 400m Run 30 Power Snatches, 75/53 25 Wall Ball Shots, 20/14 3 Legless Rope Climbs 400m Run 20 Power Snatches, 115/73 25 Wall Ball Shots 2 Legless Rope Climbs 400m Run 10 Power Snatches, 135/93 25 Wall Ball Shots 1 Legless Rope CiimbRead more

Back Squat 4×4 Then…. AMRAP 15 Minutes  20 DB Hang Clean and Jerk 50/35 (one db) 200m Run 20 T2 Ring 250m SkiRead more

Olympic Lifting -Snatch: Build to a heavy -Clean & Jerk: Build to a heavy Endurance – For Time 40 Kb Swings, 70/53 300m SA Farmers Carry (around building) 25 Burpee Pull-ups 125 Double Unders 1 Mile Run 125 Double Unders 25 Burpee Box Jumps 300m SA Farmers Carry 40 Goblet Squats, 70/53Read more

Bench Press 1 RM Then…. 60 Alt Pistols or Weighted Lunges from         Plate with 53/35lb Kb 50 Pushups 40 Wall Balls 30/20 Cal Bike 20 Devil Press-2 DB 50s/35s 10 Ring Muscle Ups or 20 Pull and 20 PushRead more