4 rep max back squat then 2 sets 4 at 90% Then… 21 – 15 – 9 Pull-ups  9 – 15 – 21 Dumbell Thrusters 50/35Read more

9 am- Open Gym 10 am- Olympic Lifting 11 am- Endurance 4 Rounds 600m Row 20 Pushups 40 Double Unders 15 Goblet Squats Rest 3 Minutes between roundsRead more

17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, 225 lb. *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches, 245 lb. Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch 265 lb. *If all reps are completed, time cap extends by 4 minutes.  Read more

WWPF- For Time   500m/500m Row Relay   300 Double Unders (Must switch every 50)   150 Kb Swings, 53/35   75 Dumbbell Push Press, 55/35   50 Deadlifts, 275/203   25 Synchronized Burpees over bar     17.3…..    Read more

Over Head Squat 2-2-2-2-2   Then   10 Min Ladder   1 Chest to Bar pullup 1 Ring Pushup 1 Over Head Squat 95/63   2 Chest to Bar pullups 2 Ring Pushups 2 Over Head Squats 95/63   3 Chest to Bar pullups 3 Ring Pushups 3 Over Head Squats 95/63   Etc etc etc……..   Post loads and times to Zen and Comments:  Read more