AMRAP 20 Minutes  2 Muscle Ups  4 OHS 95/63 6 Box Jumps 24/20 Cash Out: 1 Mile RunRead more

EMOM 15 Minutes  Minute 1: 8 RDLs Minute 2: Gorilla Row Minute 3: L-Sit Hold Then… 50-40-30-20-10 Cal Row or Bike SA DB Hang Clean 50/35Read more

EMOM 10 2 T&G Cleans + 1 Jerk Then… “Elizapush” For Time 21 Power Cleans, 155/103 60 Pushups 15 Power Cleans 40 Strict Dips 9 Power Cleans 20 HSPURead more

Back Squat Heavy set of 8 Then 2×8 per leg split squats at 40% Then… AMRAP 12 Minutes  100m Farmer Carry 70s/53s 100m Run 10 Pullups 10/8 Cal SkiRead more

Olympic Lifting -No Feet Snatch (Starting w/ feet in catch position): 7 x 1 – working to heavy -Bear Complex: Work a heavy Power Clean + Front Squat + Jerk + Back Squat + Jerk Endurance 1 Mile Run Then… 10 Rounds 1 Rope Climb 6 Burpees 2 Target 12 Sandbag Walking Lunge Steps Then…. 1600m RowRead more