A.  Weighted Box Step-ups 4 x 6 per leg *after each Set hit 5 Fast Box Jumps B.  For Time: 400 Meter Run 20 OH Lunge Steps (45/25) 500 Meter Row 30 DB Snatch (alt arms) 400 Meter Run 20 OH Lunge Steps (45/25) 500 Meter Row 30 DB Snatch (alt arms) 400 Meter RunRead more

A. Bench Press:  5 – 5 – 3 – 3 – 1 – 1 B. 3 rounds of 6:00 AMRAP / 2:00 Rest B/T rounds #1 – 30 Lateral Jumps (over worm) & 20 M Shuttle Run #2 – 10 Bench Press (135/95) & 20 Russian KB Swings #3 – 50 Killer Rope & 1:00 Farmer Carry Hold (towel)Read more

A. Skill Work: HSW B. 5 Rounds for time: 50′ HSW (mod: 30′ or 5 wall walks) 20 Pistols (weighted, athlete choice) 10 T2B 5 strict Ring Dips C. Spend 5:00 mobilizingRead more

A. Strict Pull-ups  5 – 5 – 5 – 5 – 5 (weight if possible) B. 3 Rounds for time: 10 Burpee BMU (sub GI Jane) 15 Push Press (135/95) 200 Meter Sprint 1:00 Recovery JogRead more

A. Back Squat:  Work up to heavy set of 3 B. For time: 30 Back Squat (225/155, Rack, drop to ground for DL) 15 Deadlift (can increase from BS weight) 50 Push Up 15 Deadlift 30 Cal Row 15 Deadlift C. 50 4-count Flutterkicks – NFTRead more