AMRAP 30 Minutes  10 Wall Climbs 15 Strict Pull-ups 20 Box Jumps 24/20 25 GHD Situps or abs of your choice 30/25 Cal Row/Ski or 600m run Read more

A. Incline bench 3×4 B. Pec Fly Burnouts x3 Then…. 100 Db Hang Snatch 50/35 100m Sandbag Carry 100/75 100 Double Unders 100m Sandbag Carry   100 Db Lunges 100m Sandbag CarryRead more

15 min to a heavy: 1 Clean Pull + 1 Low hang Clean + 1 Jerk Then… 6 Rounds 1 Legless Rope Climb 4 Power Cleans, 205/153 8 Burpees over BarRead more

Front squat 2 Rep max Then 2×2@95% Then….. AMRAP 16 Minutes -Happy 16th birthday to Jackson! 5 Power Snatch 95/63 10 OHS 16 Toes to Ring 200m Run Read more

Olympic Lifting Clean & Jerk: Work to a heavy Snatch Balance: 3-3-2-2-1-1-1 Endurance INSIDE AMRAP 16 MIN 30 Sumo Deadlift Highpulls, 70/53 15 Ring Push-ups or HSPU 30 Drag Rope DU OUTSIDE AMRAP 16 MIN 40 Alt Kb Swings, 53/35 300m Run 20 Goblet Squats, 53/35 100m OH Carry, 53/35Read more