1) Back squat 3x2 @92% 2) For time: 100 double unders rest 2 mins 100 sit-ups rest 2 mins 500m row Optional: 3) 400m sled pull (2x 45s/ 2x 35s) Optional Core Work: Accumulate 3 mins. in each: Push-Up Plank Right Side Plank Left Side Plank Forearm Plank Read more »

Partner Abbate Complete the following for time Run 1 Mile 21 Clean and Jerks (155/105) 800m Run 21 Clean and Jerks (155/105) Run 1 Mile Read more »

1) Complete 3 sets of the following complex with 60% of your 1RM Snatch 1 Snatch(full) + 1 High Hang Snatch (Full) + 1 Overhead Squat 2) Open Workout 13.2 Complete as many rounds as possible in 10 minutes 5 Shoulder to Overhead (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20) Optional Core Work: 3 Read more »

Complete 4 rounds of the following for time 1000m Row 400m Run 15 V-Ups Read more »

1) DeadLift 3 x 2 @ 90% 2) "Hang On" With a Partner, Complete the following for time 50 Deadlifts (185/125) 100 KB Swings (24/16) 50 Toes to Bar During Deadlifts, "Resting Partner" must hang from Pullup Bar, and During Toes to Bar, "Resting Partner" must hold top of deadlift Optional Core Work: Accumulate 2 Read more »

1) Squat Snatch 3 x 2 @ 90% 2) In 6 minutes, as many Bear Complexes as possible (135/85) Read more »

1) Overhead Squat 3 X 3 @ 88% 2) Complete as many rounds as possible in 12 minutes of: 5 Overhead Lunges (95/55) 10 Bar Over Burpees 200m run Optional Core Work: Complete in any order: 50 x GHD Sit-ups 50 x GHD Back Extensions Read more »

1) Max Box jump 2) Max Distance Broad Jump 3) Max L SIT on rings 4) In teams of 2 complete the following 400M Row each then 50 Power cleans(165/105lb) 40 Hand stand push ups 30 Burpees over bar 20 Bar Muscle Ups 10 Rope Climbs 100 Double unders Read more »

1) Complete the following every minute on the minute for 5 minutes 1 Power snatch (60 % of 1RM) 2 Hang Power Snatch 5 Burpee over bar 2) "Karen" 150 Wall balls for time(20/14lb) Optional Core Work: 3 Rounds: 12 x Hanging Knee Raises (knee to opposite shoulder) 12 x Supermans 12 x Rollouts Read more »