A. OHS 5 – 3 – 3 – 1 – 1 – 1 B. For time: 10-9-8-7-6-5-4-3-2-1 OHS (115/75) C2B Pull-ups C. NFT – 5 Rounds: 10 Hollow Rock +10 Superman + 10 Beat SwingsRead more

2 Rounds 3:00 EMOM – 10/8 Cal Row 1:00 Transition 3:00 EMOM – 25 Meter Sled Push (heavy) 1:00 Transition 3:00 EMOM – 1-2 Rope Climbs 1:00 Transition 3:00 EMOM 3-5 Tire Flips 1:00 TransitionRead more

A. Hang Squat Clean technique/Build to heavy HSC B. In 20:00: 1 Mile Run Buy-in, AMRAP in time remaining: 15 HSC (95/65) 13 HSC (135/95) 11 HSC (185/125) 9 HSC (225/155) 7 HSC (275/180) 5 HSC (Heavy as possible) *50 Double Unders after each setRead more

A. 4 Rounds of 16′ HSW to wall and 3-4 SHSPU *scale shoulder taps/weight transfer & HSPU B. 12:00 AMRAP 5 SHSPU 10 T2B 20 Pistols (alternating) C. 5 x 3 Armadillo (with partners)Read more

A. Snatch 5 rounds of High Hang PS + Hang PS + Power Snatch B. For time: 21 – 15 – 9 Power Snatch (95/65) Ring Dip C. 3 Rounds NFT: 30 Ab Mat Sit Ups 1:00 PlankRead more