Olympic Lifting -Work up to a heavy complex: 2 Snatch Grip Deadlifts + 1 Low Hang Snatch -Jerk: 5 x 1 @85%+ Endurance OUTSIDE – AMRAP 17 25 Plate Ground 2 OH, 45/25 200m Plate Run, 45/25 15 Plate Squats, 45/25 100m Plate OH Carry INSIDE- AMRAP 17 20 SA DB Thrusters, 50/35 15 Toes 2 Rings 10 Burpees over DB 5 Ring Pull-upsRead more

In Honor of the late Michael McClintock 57 Reps of each, which was his age at the time of his death 10-9-8-7-6-5-4-3-2-1-2 Deadlift Hang Clean Double Unders after each round 100-90-80-70-60-50-40-30-20-10-20 Not for time, for quality  Start with 135/93 and try to add weight each round, as the rep scheme goes down.  Ex: 🚺93, 103, 113, 123, 133, 143, 153, 163, 173, 183, 193 🚹135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235Read more

WWPF 2 Rounds For Time – (Time Cap 36MIN) 40 Cal Bike (mix cal anyway) 4 Alt Rope Climbs 30 Synchronized Wall Ball Shots, 20/14 4 Alt Rope Climbs 20 Hang Squat Snatches, 135/93 (mix reps anyway) 4 Alt Rope Climbs 10 Alt Wall Walks 4 Alt Rope ClimbsRead more

AMRAP 12 Minutes  500m Row 20 DB Step up and overs 50s/35s 24/20 AMRAP 12 Minutes  20 Kb Snatch 70/53 15 Burpee over KB 200m Run  AMRAP 12 Minutes  15 Turkish Sit-ups 15 Russian Twists (30 touches) 15 Leg RaisesRead more

Incline Bench 4×4 4x Bicep Curl Burnout  Then….. AMRAP 20 Minutes In Any Order 400m Sled Push 55/35 (around the building) 1000m Run 200 Double Unders 80 Toes To Bar Max Cal Bike or Ski in Remaining time Read more