OLYMPIC LIFTING -2 Snatch Grip Deadlifts + Low Hang Snatch: Work to a heavy -Jerk W/Pause in Dip and Catch: 4 x 1 ENDURANCE: 17 Min AMRAP Ladder Cal Ski: 10-20-30-40… Deadlift, 135/83: 10-20-30-40 Rope Climb: 1-2-3-4….. 17 Min AMRAP Ladder Cal Bike: 10-20-30-40…. SA Db Push Press: 10-20-30-40… Weighted Sit-up: 10-20-30–40….Read more

5 Rounds 5 minute AMRAPS, 2 minute rest after each round: Each round starts with max reps of Toes to Ring or Toes to Bar for 1 Minute Then, AMRAP with remaining time: 5 High Box Jumps 10 DB Hang Snatch 50/35 20 DB OH LungesRead more

WWPF – Happy Birthday Jay-Z FOR TIME: 5 Rounds 5 Synchronized Bar MU 24 Hang Power Cleans, 135/93 (Partner holds front rack) 41 Drag Rope DU (mix anyway) Then, 1 Round 41 Synchronized Birthday Target Burpees Then, 1 Round Accumulate 1600m Med Ball Run Relay (can mix into any distance relay)Read more

AMRAP 12 Minutes 40 Double Unders 20 Thrusters 75/53 10 Sandbag G2OS AMRAP 12 Minutes 800m Bike 400m Run 250m Ski AMRAP 12 Minutes 15 GHD Sit Ups or Weighted Sit Ups 15 Leg Raises 45s Hollow Body HoldRead more

Incline Bench Press 3×10 3 Burnout Sets of Incline Pec Flys Then… 4 rounds 25 Push-ups 25 Wall balls 100m Farmer Carry Heavy (can use db to go heavier)Read more