WWPF   60 Power Snatches, 105/63 30 T2B (partner hangs from bar) 12 Rope Climbs, alt   40 Power Snatches, 135/83 30 T2B (partner Hangs from bar) 9 Rope Climbs, alt   20 Power Snatches, 165/103 30 T2B (partner hangs from bar) 6 Rope Climbs, alt          Read more

Front Squats 2-2-2   Then:   75 Double Unders 21 Front Squats 115/83 21 Push Press 115/83 50 Double Unders 15 Front Squats 15 Push Press 30 Double Unders 9 Front Squats 9 Push Press   Post Loads and Times to Comments:  Read more

3 x M.E. Body Weight Bench Press 3 x M.E. Strict Chin Ups   Then…     14 Min AMRAP 200m Run 12 KB Swings, 70/53 3 HSPU   200m Run 12 KB Swings 6 HSPU   200m Run 12 Kb Swings 9 HSPU   200m Run 12 KB Swings 12 HSPU     *CONTINUE THIS PATTERN UNTIL TIME RUNS OUT              Read more

15 Minutes to work up to a heavy complex: 3 Hang Cleans 1 Jerk Then…. 30 Burpee Bar Muscle Ups for time Or 75 Burpee Pullups *Every 2 minutes on the minute: 3 Body weight clean and jerks*   https://runsignup.com/Race/PA/Malvern/TheButterflyRunWalkRead more

1 rep max Back Squat  Then  3 rounds for time 20m reverse DB lunges 50/35 10 manmakers 50/35Read more