A. 7:00 EMOM – 1 Clean Pull + 1 Clean (increasing) B. For Time: “Elizabeth” 21 – 15 – 9 Power Clean (135/95) Ring Dip C. NFT – 3 Rounds 10 DB Wrist Curls (each arm) :30 Handstand Holds/tapsRead More

A. 15:00 AMRAP 10 KB Swings (HAP) 10 Push-Up 10 Ab Mat Sit Up * Every 3 Rounds = 25 Meter Sled Push B. 5:00 TGU – working perfect positionsRead More

A. 5:00 to establish 1 rep max Thruster for the day (rack) B. 5:00 to establish box jump height max for day C. 4 rounds – 3:00 WORK/ 3:00 REST 300 Meter Row (250 W) 15 Thrusters (95/65) *Max Box Jumps (24/20) in time remainingRead More