a. Bent Over Row: 3 x 6 b. Strict Press: 3 x 6 AMRAP 18 Minutes 40 Foot Sled Push-Heavy (sled pushes are inside) 20 Burpees 10 Cal Bike 5 Muscle Ups, Pullovers or Strict PullupsRead more

EMOM 10 MIN 1 Clean Pull + 1 Clean + 1 Jerk Then… For Time 21-15-9 Clean, 135/93 C2B Pullup Jerk, 135/93 HSPURead more

Pause Front Squat: 3 x 5 w/2sec pause @ 75% then… 14 Min AMRAP Ladder: 4-8-12-16-20….. Alt Kb Swings, 70/53 Alt Pistols (single leg squats) *EOMOM 1 legless rope climbRead more

Olympic Lifting -Snatch w/pause 2″ off floor + pause in catch: 4 x 1 @ 75%+ -10 MIN EMOM 2 cleans + 1 Jerk (try to increase weight each round) AMRAP 35 MIN 50 Cal Bike 50 Plate Lunges 40 Cal Row 40 Plate Ground 2 OH 30 Cal Ski 30 Plate Burpees (jump on plate) 200m Run 20 Plate Sit-ups *RX: 45/25Read more

Bench Press: Establish a 1RM Then…. 18 Min AMRAP 10 DB hang snatches, heavy 10 Wall Ball Shots 10 Toes 2 BarRead more