A.  Weighted box step up – 4 sets of 5 (each leg) B.  2 Rounds 400 Run (or 500 Row) + 50 air squats 400 Run + 30 Burpees 400 Run + 20 OH Stationary Lunge Steps (total,45/25)Read more

A.  OT2:00 for 6 Rounds (increasing) 1 Clean Pull (straight arm) + 1 HPC + 1 PC + 1 Jerk B.  OTM for 4 Rounds (12:00) #1 – 20 Ab Mat (15 GHD option) #2- 15/12 Cal Row #3- Max C&J (135/95) *score max C&J for the 4 total roundsRead more

A.  Front Squat OT2:00 (14:00) 5@70% of 1RM FS, 3@75%, 1@80%, 5@75%, 3@80%, 1@85%+, Then 10 Back Squat @ 80% of 1RM FS B.  For time (15:00 cap):  27-21-15-9 WallBall (20/14) & T2B C.  5-6:00 Recovery Row or Easy BikeRead more

A.  Work up to a heavy set of 5 DL (3-4 attempts), 3 BJ after each B.  5 Rounds of 3:00 work / 3:00 rest 5 Deadlift (heavy) 10 Box Jumps (24/20) 15 Push Up (chest to deck) *Max AAB Calories **score DL weight and total caloriesRead more

For time: 3 Rounds of:  30 DU + 12 Pull Up + 8 HSPU Then run 800 Meters (or 1000 row) 2 Rounds of:  30 DU + 12 Pull Up + 8 HSPU Then run 600 Meters (or 750 row) 1 Round of:  30 DU + 12 Pull Up + 8 HSPU Then run 400 Meters (or 500 row)Read more