Wacky Wiser Partner Friday 0:00 – 10:00 (10 min emom) Snatch Pull + Snatch + OHS 12:00 – 22:00 (10 min amrap) 12 Strict HSPU (partner holds HS) 24 Snatches (mix anyway), 95/63 24:00 – 34:00 (10 min amrap) 12 Synchronized OHS, 95/63 24 Burpee Box Jumps, 24/20Read more

AMRAP 35 Minutes  1000m Row or 800m Run 30 GHD Sit-ups  40 Pushups (elevate feet if pushups are easy) 50 DB Step Ups 60 Split Squats 45/33Read more

EMOM 15 Minutes  Minute 1: 5 Deadlifts Minute 2: 5-8 Strict Chin-up Minute 3: 45s-1 Minute Plank Then…. AMRAP 15 Minutes  2x full length of rope Hand over hand sled pull 185/135 5 Muscle Ups 15/12 Cal SkiRead more

EMOM 10 1 clean pull + 1 clean & Jerk Then…. For Time 100 DU 21 clean & Jerks, 135/93 400m run 100 DU 15 clean & Jerks 400m Run 100 DU 9 clean & jerks 400m RunRead more

Back Squat 4RM Then, 2×4 @90-95% Then… 21-18-15-12-9-6-3 DB Hang Snatch 50/35 Toe to Bar Read more