A. Incline bench Press 3×6 B. Burnout Bicep Curls x3 Then….. AMRAP 17 Minutes  2 Muscle Ups (any kind) 4 High Box Jumps  8 Kb Swings 70/53 200m Run Read more

EMOM 10 1 Snatch High Pull + 1 Power Snatch + 1 Hang Snatch Then…. For Time 100m SA Farmers Carry, 70/53 21 Power Snatches, 95/63 50 Situps 200m SA Farmers Carry (Fence N Back) 15 Power Snatches, 115/73 50 Situps 300m SA Farmers Carry (around parking lot) 9 Power Snatches ,135/83 50 SItupsRead more

Front squat 4 Rep Max Then 2×4@90% Then…. 50 Barbell Lunges 95/63 40/30 Cal Bike 30 C2B Pullups 20 Burpees Over Bar   10 Wall ClimbsRead more

::OLYMPIC LIFTING:: No Feet Snatch: 5-10 min warm-up Then... -Snatch: 3-3-2-2-1-1-1 -1 Power Clean + 2 Front Squats + 1 Jerk: Work a heavy ::ENDURANCE:: – AMRAP 35 1000m Run 1 Legless Rope Climb 80 Double Unders 1 Legless Rope Climb 60 SA DB Cleans (from floor) 1 Legless Rope Climb 40 Wall Ball Shots, 20/14 1 Legless Rope Climb 20 Burpee Box Jumps 1 Legless Rope ClimbRead more

Bardtopian Saturday 15 Minutes to a Heavy Deadlift Then…. AMRAP 18 Minutes  5 Deadlifts 315/233 10 Strict HSPU 15Toes to BarRead more