A. Work up to heavy 5 Rep Back Squat B. 7:00 AMRAP 20 DB Snatch (alt, H.A.P.) 25 Meter Sled Push 2:00 Transition 7:00 AMRAP 10 Back Squats (185/125, from rack) 40 Double Unders (3:1 singles) 2:00 Transition 7:00 EMOM 100 Meter Shuttle Run (5/10/15/20)Read more

A. 6:00 EMOM – 5 Strict Press (60-70% of 1RM) B. For Time: 20 – 15 – 10 – 5 Push Press (115/75) Bar Jump (over & back = 1) Pull-up C. 3:00 of KB Towel Holds (try not to set down)Read more

A. Power Clean 3 – 3 – 3 – 3 – 3 TNG B. “The Chief” 5 Rounds – 3:00 AMRAP/1:00 REST 3 Power Clean (135/95) 6 Push Up 9 Air Squat C. NFT – Accumulate 2:00 of “L” SitRead more

25:00 EMOM #1 – 30′ HSW (or 3-5 Wallwalk) #2 – 20 Meter Weighted lunge step #3 – 20 Banded Pull-downs #4 – 50 Double Unders #5 – 2-3 Rope ClimbsRead more

5 Rounds for time: 400 Meter (5 laps inside) 20 Ring Push-ups 12 T2BRead more