Bench Press: WK 4 5 x 5 @ 80%  of 1rm *If you failed any sets last week, stay at 75% Then… 12 Min Ladder 3 Thrusters, 95/63 3 Toes 2 Bar 30 Double Unders 6 Thrusters 6 Toes 2 bar 30 DU 9 Thrusters 9 T2B 30 DU *Keep Increasing by 3 Reps until 12 minutes runs out. Are you staying Swole & Flexy?              Read more

15 Minutes to a heavy snatch Then….. 30 Muscle Ups for time, with a twist: Every 3 Minutes on the minute do 3 Snatches (any way) at 75% of part I Scale: 30 Bar MU or 50 Burpee PullupsRead more

6 rep max back squat with 2 sets at 90% 10 min AMRAP 12 deadlifts 9 hang squat cleans 6 push jerks Use double kb or db 53/35Read more

10 am- Olympic Lift with Coach Ryan 11 am- Endurance 2 Rounds 800m Run 30 Pullups 30 Burpees 400m Run 15 Toes to Bar 15 Ring Rows  Read more

With a team of 3 Complete 4 rounds Person 1 Prowler push hi 70/50 100m & back low 100m Person 2 200m farmers walk pair of 70/53 kb Person 3 400m runRead more