Front Squat 3 sets of 3 reps with 3 sec pause at each rep. Then: 30 – 20 – 10 Alternating KB clean + Shoulder to Overhead + same side leg reverse lunge from a 45 plate 53/35 Toes to Rings  Read more

4 Rounds 250m row 20 Pushups 50 Double Unders 400m Run *2 Minute rest between rounds*Read more

          With a Team of 3  Partner 1 200m sled push (light to moderate weight this should be a sprint) Partner 2 holds dbl Kettlebell Wall sit (accumulate 45 sec) 35s/26sKB Partner 3 dumbbell bear crawls 50ft 35/20 DB AMRAP 20 min 🙂Read more

10am Oly 11am Enduro   4 Rounds   250m row   20 pushups   50 DU   400m Run   Rest 2 min between each round        Read more

Back Squat 3-3-3   Then   3 Rounds of:   30 wall balls 15 Snatches (135/93)   Post Loads and Times to Zen And Comments:  Read more