8×3 Deadlifts from 75-90% (2 sets @75, 2@80, 2@85, 2@90) 5×10 Dips 3 second lower, explosive on the way up Then…. 1000m Row/Run/Ski (Row Preference) 50 HSPU 50 DB Hang Snatch 50/35Read more

Low Hang (below knee) + Hang Snatch: 15 Min to a heavy single Then… “All Over” – 6 Rounds 12 KB Box Step-overs, 70/53 (24″/20′ 9 Overhead Squats, 115/73 6 Burpees over Bar *Cash Out: 200m Overhead Carry, 70/53 *Time is recorded once 200m OH Carry is completedRead more

Overhead Squat Test 1RM Then…. 10 Rounds 15 Wall Balls 10 Toes to BarRead more

Olympic Lifting -Pump Snatch: Build to a heavy in 15 minutes – Power Clean & Jerk: 5 x 1 @ 78%+ Endurance 2 Rounds 800m Run 30 DB Clean & Jerks 1200m Ski 30 Burpee Box Jump Overs 1 Mile Bike 30 Med Ball Clusters (med ball clean + med ball slam)Read more

Choose a Hero: Havana AMRAP in 25 minutes 150 Double-Unders 50 Push-Ups 15 Power Cleans 185/123 Or…… Choe AMRAP in 35 minutes Buy-In: 9 Man Makers (2×35/20 lb dumbbells) 11 Burpees In remaining time, AMRAP of: 300 meter Run 27 Air Squats 9 Handstand Push-Ups Or…….. Kyle Wilson AMRAP in 24 minutes 4 Bench Presses (225/155 lb) 12 Pull-Ups 16 calorie Assault Bike 5 BurpeesRead more