Bench Press: 3RM 2 x  3 @ 90%   Then…   0:00 – 5:00  (5 min AMRAP) 50  OHS, 95/63 *Max Toes 2 Bar in Remaining Time   2 min break   7:00 – 11:00  (4 min AMRAP) 40 Box Jump Overs, 24/20 *Max Toes 2 Bar in Remaining Time   2 Min Break   13:00 – 16:00 (3 min AMRAP) 30 Burpees over bar *Max Toes to Bar in remaining time          Read more

EMOM 7 Minutes-Increase weight each round 3 Hang Cleans 1 Jerk Then….. AMRAP 15 Minutes 2 Ring Muscle Ups 4 Strict HSPU 8 Hang Power Cleans 115/83  Read more

One Rep Max Back Squat Test! 10 min AMRAP Alternating L/R Turkish Get-ups 50/35 KB or DBRead more

9am-11am:  Open Gym 10am: Olympic Lifting Class 11am: Endurance   Complete Both  AMRAP’S in any order…..   AMRAP 18 MIN 250m Row 21 Wall Ball Shots 15 Med Ball Sit-ups 9 C2B Pullups 500m Row 21 Wall Ball Shots 15 Med Ball Sit-ups 9 C2B Pull-ups 750m Row 21 Wall Ball Shots 15 Med Ball Sit-ups 9 C2B Pull-ups 1000m Row 21 Wall Ball shots 15 Med Ball Sit-ups 9 C2B Pull-ups   5 Min Break Between workouts   AMRAP 18 MIN 100m Farmers Carry, 70/53 5 Suitcase Deadlifts, 70/53 5 Strict HSPU 100m Farmers Carry 10 Suitcase Deadlifts 10 Strict HSPU 100m Farmers Carry 15 Suitcase Deadlifts 15 Strict HSPU 100m Farmers Carry 20 Suitecase Deadlits 20 Strict HSPU *Continue this pattern for the remanding time….                          Read more

Snatch: 1RM   Then.,.   14 Min Ladder (3-6-9-12-15-18…..) Kb Swing, 70/53 HR Push-up Goblet Squat, 70/53   OR   Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Time cap: 14 minutesRead more