1) 3 rounds not for time: 45 sec hollow hold 8 bounding box jumps (max height) 10' hand stand walk (practice 90 deg turns if 10' is easy) 2) For 20 minutes, Even minute complete 2 push jerk (185/110lb+) Odd minute complete 1 legless rope climb 3) 8 min AMRAP 10 CTB Pull Ups 10 burpee box jump Read more »

1) 3 sets of the complex 3 hang power clean + 3 split jerk 2) Every minute on the minute for 8 rounds Complete 5 power snatch (max weight) 3) 10 min AMRAP 15 wall balls (20/14kg) 15 push ups Run 200m Optional session to be done seperate: 10 x 100m sprints rest 60 sec Read more »

1) Back Squat 5 reps @ 85% 3 reps @ 90% 1 rep @ 95% 5 reps @ 85+% 3 reps @ 90+% 1 rep @ 95+% 2) Every even minute complete 5 weighted pull ups Every odd minute complete 5 tall box jumps 5 rounds each of the above 3) 400m farmers carry with KBs (24/16kg) Read more »

1) 3 rounds not for time: complete each set as fast as possible 3 tall snatch 30 - 40 sec L hang from bar 5 defecit strict hspu 2) Cleans 8 x 1.1 reps rest 2 min between sets, 10 sec b/t reps 3) 3 rounds for time: Row 250 30 double unders 12 pistols 30 double unders Read more »

1) 3 rounds not for time: 8 pistols 30 double unders 10' hand stand walk (practice 90 deg turns if 10' is easy) 2) 8 rounds: 3 x hang snatch (65 - 70%) rest 2 min 3) 5 rounds: 10 Kettle Bell Snatch (24/16kg) 10 burpees row 350m rest 3 minutes Optional Session (Complete on 10/18 or Read more »