1) Power Clean 5 X 3 @50% 2) Partner Nate 20 MINS as many rounds as possible of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Read more »

1) deadlift 3 X 3 @ 70% Week 10(Deload) 2) "Diane" 21-15-9 Deadlift (225/155lb) Hand stand push ups Optional Core Work: 2 RNFT: 50 x Mountain Climbers 40 x Russian Twists 30 x Dragon Slayers (Crunch Frog) 20 x Leg Raises 10 x Rollouts Read more »

complete as many rounds as possinble in 30 minutes of 400m run with a plate (45/35lb) 15 sit ups 400m run 15 sit ups 400m row Read more »

1) split jerk 3 X 3 @ 70% deload 2) With a partner Add one rep each round for 14 minutes of: 1 Toes To bar 1 Burpee Over Bar 1 Hang Snatch(95/55lb) 2 Toes To Bar 2 BOB 2 Hang snatch 3 TTB 3 BOB 3 Hang Snatch 4 TTB 4 BOB 4 Hang Read more »

1) front squat 3 X 3 @ 70% deload 2) Complete as many rounds as possible in 18 Minutes of : 20 KettleBell Snatches (24/16kg) 20 hand release push up 40 Double Unders 40 wall balls (20/14lb) RX+ KBSnatch 32 kg/24kg HSPU WB 30/20LB Read more »

1) snatch 3 x 2 @ 90% 2) clean 3 x 2 @ 90% 3) Complete 5 Rounds for Time 5 deadlift (155/105lb) 5 hang clean and jerks 100m Run RX+= CNJ- 185/125LB Optional Core Work: 25 x Rollouts 20 x Crunches 15 x Leg Raises 10 x Butterfly Sit-ups 5 x Spiderman Planks 10 Read more »

With a 20 minute clock, complete the following with a partner: 500m row each, Then with the remaining time, complete as many rounds as possible of: 20 Wallballs (20/14) 20 Box Jumps (24/20) 20 Push Ups 200m Sled Pull RX+ Wallballs (30/20) Box Jumps (30/24) Handstand Push Ups Read more »

1) Deadlift 3 x 3 @ 83% 2) With a partner Complete as many rounds as possible in 16 minutes of 50 Kettlebell swings (24/16kg) 25 burpees over bar 50 Hang power Snatch(75/45lb) Read more »