A. 7:00 EMOM – 1 Clean Pull + 1 Clean (increasing) B. For Time: “Elizabeth” 21 – 15 – 9 Power Clean (135/95) Ring Dip C. NFT – 3 Rounds 10 DB Wrist Curls (each arm) :30 Handstand Holds/tapsRead more

A. 15:00 AMRAP 10 KB Swings (HAP) 10 Push-Up 10 Ab Mat Sit Up * Every 3 Rounds = 25 Meter Sled Push B. 5:00 TGU – working perfect positionsRead more

A. 5:00 to establish 1 rep max Thruster for the day (rack) B. 5:00 to establish box jump height max for day C. 4 rounds – 3:00 WORK/ 3:00 REST 300 Meter Row (250 W) 15 Thrusters (95/65) *Max Box Jumps (24/20) in time remainingRead more

A. 4 Rounds (NFT) 10 DB BOR (each hand) :30 REST 10 Dynamic Push-ups (clap/chest touch/etc) 1:00 REST B. 5:00 AMRAP 5 Ring Dips 5 Ring Row 2:00 Transition C. 5:00 AMRAP 10 Cal Row 5 Burpee Over ERG C. Core – Coaches ChoiceRead more

A. 12:00 OT2:00 – 3 Front Squat (75-80%) + 5 Box Jumps B. For Time: 600 Meter Row 60 Front Squats (135/95) 60 Box Overs (24/20) 600 Meter Row *can split up FS & B.O. as needed C. Foam RollRead more