1) Jerks 3x3 Ascending 2) Jerk Complex 2 sets (60-70% of today's jerk) 1 Power Clean,1hang Clean,1 Power Jerk, 3 Split Jerk 3) A. For Time: 100 Sit Ups Rest 3 Mins B. For time: 100 double unders/200 singles Rest 3 Mins C. For time: 100 Air Squats Read more »

1) Bench Press 3x5 Ascending 2) With a Partner 200m Sled Pull Buy in (3 x 45lb plates/2 x 45lb plates) then "Cindy" 20 min AMRAP: 5 Pull-ups 10 Push-ups 15 Squats Read more »

1) Push Jerk 3x2 Ascending 2) 5 Rounds For Time 5 Deadlift (205/115) 6 Box Jump overs (24/20) 7 V Ups Read more »

1) 3 and 3s 3x3 Behind the Neck Snatch Grip Push Presses + 3 OH Squats 2) 20' Handstand Walk buy in/15 Hand Release Push Ups sub 14 min AMRAP 2 Hang Squat Cleans (135/95) 6 Bar Facing Burpees 20 Double Unders   Read more »

1) 2 Rounds not for time 10 Hollow Bodies 10 Supermans 20-40 sec practicing Butterfly Pull Ups 5 Front Rack Sott's Presses 2) With one Partner Rowing at a time Accumulate 300 Calories as fast as possible 3) With a Partner 400m Farmer's Walk (32/24) Read more »

1) Backwards Lunge 3x4 (2 reps each leg) Ascending 2) 4 Rounds for Time 2 Strict KB Presses (24/16) 5 Goblet Squats(24/16) 5 Chest To Bar Pull Ups 8 Handstand Push Ups/12 Hand Release Push Ups Rest 3 min 4 Rounds for Time 2 Strict KB Presses(24/16) 5 Goblet Squats(24/16) 5 Chest To Bar Pull Read more »

1) Snatch 3x3 ascending At 60-70% of last set complete 2) 3 sets of: 2 Snatch Deadlift + 2 Snatch High Pulls + 2 Hang Power Snatches 3) 10 min EMOM 2 Burpee Sprints 5 Ground to Overhead with Plate (45/25) Read more »

1) Shoulder Press 3x5 Ascending 2) 2 Person Teams Complete in 20 Min 800m run together Then in remaining time AMRAP 30 Thrusters (95/65LB) 30 Toes to Bar 30 Kettle Bell Swings (24/16kg) Read more »