Deadlift: (WK 1) 3 x 8 @ 75% 1 x Max Reps @ 70-73% (10-15 reps) For Time 400m Run 75 Sit-ups 600m Run 50 Toes 2 Bar 800m Run 25 GHD Sit-upsRead more

EMOM 10 10 Drag Rope DU + 1 Snatch For Time 50 Box Hurdle Jumps, 24/20 (w/pvc) 15 OHS, 95/63 9 RMU 40 Box Jumps, 24/20 15 OHS, 115/83 7 RMU 30 Burpee Box Jumps, 24/20 15 OHS, 135/93 5 RMURead more

Back Squat Week 2: 2×5@83% 2×3 @88% 1×1 @93% Then…. AMRAP 10 Minutes 10 Cal Ski 15 Push Press 95/63 20 Wall BallsRead more

Olympic Lifting -Clean w/pause 2″ off floor: Work to a heavy -Snatch balance: 3-3-2-2-1-1-1 Endurance 17 Min AMRAP 40 Air Squats 30 Kb Swings, 53/35 20 T2R 10 Weighted Push-ups, 55/35 AND 17 Min AMRAP 2000m row OR 1 Mile Run AMRAP w/Remaining Time: 60 DU 30 Jumping Lunges 10 Jumping Pull-ups (RX: Bar above max reach)Read more

Complete reps 10-9-8-7-6-5-4-3-2-1 Weighted Burpee Box Step-over, 50/35 (box ht=knee ht) Burpee Pull-up then… Complete reps 1-2-3-4-5-6-7-8-9-10 Sandbag Ground 2 Over Shoulder, 100/75 Sandbag Squat, 100/75Read more