Back Squat 3×6 Then…. Mainsite Monday  AMRAP 16 Minutes  400-meter run 6 burpees to target 6 bar muscle-ups 10 dumbbell walking lunges 50/35 (one db)Read more

Olympic Lifting – Snatch + Hang Snatch + OHS , build to a heavy complex -Jerk: 5 x 1 “Endurance Annie” 50 KB Swings 50 Drag Rope DU 50 Situps Run 200m 40 KB Swings 40 Drag Rope DU 40 Situps Run 400m 30 KB Swings 30 Drag Rope DU 30 Situps Run 600m 20 Kb Swings 20 Drag Rope DU 20 Situps Run 800m Run 10 Kb Swings 10 Drag Rope DU 10 Situps Run 1000mRead more

AMRAP 25 Minutes  2 Muscle Ups-Ring Or Bar (Scale with 4 burpee pull-ups or 4 pull and 4 push) 4 Back Squats 225/153 (Scale to ~70%, can use a rack) 8 DB Snatch -Heavy  16 Cal BikeRead more

Wacky Wiser Partner Friday For Time (36 Min Cap) 42 Cleans, 135/93 (mix anyway) 300m Run Relay x 1 (each run 1x) 50 Synchronized Wall Ball Shots 30 Shoulder 2 OH, 155/113 (mix anyway)3 300m Run Relay x 2 (each run 2x) 30 Alt Wall Walks 18 Clean & Jerks, 185/123 300m Run Relay x 3 (each run 3x) 10 Legless Rope Climbs (mix anyway)Read more

Run, Row, Ski or Bike AFAP in 11 Minutes  then…. AMRAP 11 Minutes  20 Gorilla Rows 53s/35s 100m Farmer carry 100m OH Carry then…. 11 Minute Ab Circuit  45s Hollow Body Hold 30 Double Unders 20 Russian Twists (40 taps) 30 Double Unders 10 Strict T2B or Leg Raises 30 Double Unders  Read more