1) Front Squat 3x1 Ascending Last set max reps 2) Push Press 3x1 Ascending Last set max reps 3) 3 Rounds 5 Clean and Split Jerk (135/85lb) 5 Chest to Bar Pull Ups 6 Pistols 6 Box Jumps (24/20'') 7 Hand Release Push Ups 7 wall Balls (20/14LB) 200m Run Read more »

1) Clean and Jerk 3x3 Ascending 2) Every minute on the minute for 5 rounds complete 2 power snatch 2 full snatch 50-60% 3) Annie 50-40-30-20-10 Double Unders Sit ups Read more »

1) Power Snatch 3x2 Ascending Touch and go 2) With a partner complete as many rounds as possible in 15 minutes of: 3 muscle ups 5 Deadlifts (225/155) 100m run Read more »

1) 3 and 3's: 3 behind the neck snatch grip push press + 3 Overhead Squats 2) In 9 minutes, Complete as many rounds as possible in an Ascending Ladder of: 2 Burpee Box Jump (24/20) 2 Squat Clean (165/105) 4 BBJ 4 SC... Rx+ 30/24 box and 185/125 Read more »

1) 20 min alotted to skill of athlete's choosing: Double Under Triple Under Handstands Pull Ups Ring Work 2) 4 rounds for time: 10 KB Swings (24/16) 500m row 10 Sit Ups 400m run Read more »

1) Deadlift 3x5 Ascending 2) With a partner, Complete as many rounds as possible in 12 minutes of: 20 wall balls (20/17) 20 Toes to bar 200 m sled pull (115/85) Then immediately following amrap 6 minutes to find max Clean and Jerk Read more »

1) Back Squat 3x1 Ascending Last set max reps 2) Shoulder Press 3x1 Ascending Last set max reps 3) Complete as many rounds as possible in 10 minutes of: 5 Shoulder to Overhead (115/75) 10 Burpees over Bar 20 Double Unders Read more »

1) Snatch 3x3 Ascending 2) 5 min EMOM 1 power clean + 1 Squat Clean 1 Push Jerk + 1 Split Jerk 3) "Jackie" For Time: 1000m row 45 Thrusters (45/35) 30 Pullups Read more »