EMOM 15 Minutes  Minute 1: 5 Deadlifts Minute 2: 5-8 Strict Chin-up Minute 3: 45s-1 Minute Plank Then… AMRAP 20 Minutes -Baby Farmer Carry Murph  100m Farmer Carry 70s/53s 20 Pushups 50 Air Squats 300m Run or SkiRead more

Power Snatch: 15 min to a heavy single Then…. “SnatchTastic” – For Time 800m Run 15 Power Snatches, 115/73 7 Ring MU 400m Run 7 Ring MU 15 Power Snatches 800m Run 1 Ring MURead more

Back Squat 4RM Then, 2×4 @90-95% Then… AMRAP 15 Minutes  5 Back Squats 225/153 from rack  10 Cal Bike 20 BurpeesRead more

Olympic Lifting -Hang Snatch: 3-3-2-2-1-1-1 -EMOM 10: 2 T&G cleans + 1 Jerk Then…… ENDURANCE – AMRAP 35 50 Box Jumps 40 SA DB Cleans (from floor) 30 SA DB Push Press 20 Pull-ups 10 Target Burpees *50 DU @ 5:00 -10:00 – 15:00 -20:00 – 25:00 – 30:00Read more

Bench Press 5 RM Then… AMRAP 20 Minutes  1 Rope Climb 18’ 5 Bench Press-Heavy, but unbroken 10 T2B  0.5 mile bike or 400m RunRead more