A. 7 Rounds (21:00 Total minutes) – :30 Work/:30 REST KB Swing (24/16) Thruster (75/55) KB SDLHP B. 10:00 Sprint 20 Meters, Jog Back RepeatsRead more

A. Floor Press – 5 – 5 – 5 – 5 – 5 B. DB Bent over Row 10 – 10 – 10 – 10 – 10 (each arm) C. Row for Calories (go as far as possible) 0:00 -2:00 20/14 Calories 2:00 – 4:00 22/16 Calories 4:00-6:00 24/18 Calories etc…Read more

A. Skill – HS Walk Practice B. 10 Rounds For time (15:00 CAP) 12 Box Jumps (24/20) 8 DB Snatch (HAP, alt, 4/4) 2 Wallwalks C. Group MobilizationRead more

35:00 AMRAP 10 Pull Up 20 Push Up 30 Ab Mat Sit-up 40 Air Squats (use med ball for depth if needed) *3:00 Jog recovery after each roundRead more

A. Olympic: 7:00 EMOM – 3 T-N-G Clean & Jerk B. “Kind of Grace” – 30 Clean & Jerk For time (135/95) *starting with and EMOM 4 Burpee over Bar At the 10:00 Mark, Start: C. 7:00 EMOM of 5 Strict T2BRead more