A.  Work up to Max Thruster (Rack) B.  5 Rounds for time: 10 Thruster (115/75) 2 Rope Climb (sub 10 Ring Row) 200 Meter Sprint 1:00 RESTRead more

A.  21:00 EMOM Minute 1 – 10 Deadlift (185/125, moderate heavy, Good form) Minute 2 – 20 GHD Sit-up or 25 Ab Mat Minute 2 – 50 Double Unders or :40 of attempts/fast singles B. 5:00  Light Sled Relay (fast 25m sprints)Read more

A.  Strength – 5 Rounds:  1 Press + 2 P Press + 3 P Jerk B.  10:00 AMRAP      10 Burpee      8 T2B      6 STOH (Pick a weight- from ground) C.  CORE – coaches ChoiceRead more

A.  Olympic – 7:00 EMOM – Snatch + OHS (increase) B.  For time:      20 Snatch (power or squat, M:135/115/95, W:95/75/65)      30 OHS (if you can’t OHS snatch weight, do front squat)      400 Meter Run      50 Pull-ups      400 Meter Run      30 OHS (if you can’t OHS snatch weight, do front squat)      20 Snatch (power or squat, 135/95) C.  MobilizeRead more

OT4:00 for 20:00      300 Meter Row      25 Hand Release Push-ups      25 Slam BallsRead more