Bench Press: 10rm 2 x 10 @90%   Then…   For Time:  Row 1000m 3 Legless Rope Climbs 50 Alt Pistols 2 Legless Rope Climbs 25 Deadlifts, 225/163 1 Legless Rope Climb         ORDER WEDNESDAY FOR SUNDAY PICK UP    Read more

EMOM 7 Minutes 3 Hang Snatch (Power or Squat) 65%+ Then….. AMRAP 17 Minutes 10 Ring Or Bar Muscle Ups 20 Power Snatch 115/83 50 Wall Balls 80 Double Unders  Read more

Find your 6 Rep Max Back Squat then perform  2 sets at 90% 10 min Ladder start with 3 reps, then 6, 9,… Sumo Deadlift High-Pull 70/53# KB KB Swing 70/53 KB Ring DipsRead more

9-12 Open Gym 10 am Olympic Lift Class 11 am Endurance AMRAP 30 Minutes 50 Double Unders 20 Burpees 20 Wall Balls 20 Situps *must row 2x 800m and bike 2x 15/10 Cal during workout*  Read more

Establish 1 Rep Max Clean & Jerk Then: 20 Minute EMOM: 1 deadlift + squat clean + 1 front squat + 1 split jerk (75% of 1RM) *complex must be unbroken **scale to be able to do all 20 minutes UNBROKEN  Read more