a. 3X10 Bent Over Row b. 3×10 Strict Press Then….. AMRAP 15 Minutes 10 Deadlifts 185/133 10 Ring Dips 200m RunRead more

Every 2 minutes for 16 minutes, complete: 200m Ski or Row 1 Snatch + 2 Hang Snatch Complete Reps 1-2-3-4-5-6-7-8-9-10 Hang Snatch, 95/63 Handstand Push-upRead more

Zombie Squat 4×8 Then…. 10 Rounds 12 Wall Balls 8/6 Cal Bike 4 Strict PullupsRead more

Olympic Lifting -Hang Power Snatch + Hang Squat Snatch: Build to a heavy -10 MIN EMOM 2 Power Cleans + 1 Jerk Endurance AMRAP 30 800m Run or Row 40 Med Ball Cleans, 20/14 800m Run or Row 40 DB Push Press (2 db’s) 800m Run or Row 40 Med Ball Sit-ups, 20/14 800m Run or Row 40 DB Lunges (2 db’s)Read more

Choose a Hero: Morrison 50-40-30-20-10 Wall Balls Box Jumps 24/20 Kettlebell Swings 53/35 Or….. McGhee AMRAP 30 Minutes 5 Deadlifts 275/203 13 Pushups 9 Box Jumps 24/20 *Optional Cash Out for Chad* 300 Step Ups with vest or plate 45/25lb on 20/16 inch boxRead more