Incline bench 4×4 Pec fly 4x Burnout Then…. AMRAP 16 Minutes  400m Run 20 Devil Press 50/35 (1 DB) 5 Muscle Ups (Ring or Bar)Read more

12 MIN EMOM 1 Power Clean + 1 Hang Power Clean + 1 Jerk Then… For Time: Complete Reps of 10-9-8-7-6-5-4-3-2-1 Power Clean, 155/103 Toes 2 Bar *Run 400m Every 4 Minutes (starting at 4:00 mark)Read more

Overhead Squat 3×8 Then…. Karen 150 Wall Balls for time *every 2 Minutes perform 10 burpeesRead more

Olympic Lifting High Hang Snatch w/pause in catch: 5 x 2 @ 80%+ High Hang Clean: 5 x 2 @ 80%+ Endurance INSIDE – AMRAP 17 MIN 12 Sumo Deadlift Highpull, 75/53 21 Box Jumps 12 Push Press, 75/53 21 Drag Rope DU OUTSIDE – AMRAP 17 MIN 100m Farmers Carry/OH Carry Combo, 53’s/35’s (switch as needed) Run Ladder: Increase by 100m each RoundRead more

15 Minutes to a Heavy Deadlift Then….. Deadlift Cindy AMRAP 20 Minutes  1 Deadlift 315/225 5 Pullups 10 Pushups 15 Air SquatsRead more