Back Squat 2 Rep Max Then 4×2 split squats per leg @60-65% Then… AMRAP 15 Minutes  5 Back Squats 225/153 10 DB Push Press 50s/35s (two db) 15/12 Cal Bike 20 Box Jump Over 24/20Read more

Olympic Lifting -3 Position Snatch: High Hip + Hang (knee) + Floor: Work to a technical heavy complex -Jerk: 2-2-2-2 Endurance – 2 Rounds 40 min cap) 400m Run 3 Rounds: 20 Kb Swings 15 Push-ups 10 Pull-ups 400m Run 3 Rounds 20 Sumo Deadlift Highpulls 15 Burpees 10 Toes 2 barRead more

50 Power Cleans for Time 185/133 Every 2 minutes perform 2 Rope Climbs 18’ If you feel really extra, Clean and Jerk When you’re done: run 4x400m with 2 minute rest between each run. Score is fastest time (sub with 4x500m row sprints)Read more

WWPF – 36 MIN AMRAP 30 Heel Elevated Sandbag Squats, 100/75 (mix reps anyway) 20 Alt Box Jumps, 30″/24″ 30 Toes 2 Rings (mix reps anyway) 20 Sandbag Shoulder 2 OH (mix reps anyway) *100m/100m Sandbag Relay @0:00 ,10:00, 20:00, 30:00Read more

5 Rounds, 5 Minute amraps, 2 minute rest between rounds  20/15 Cal Row/Ski 15 Burpees to Target 5 Deadlifts 315/203 Max Muscle Ups remaining time (ring or bar)Read more