A. Work up to heavy Power Clean B. For time: 5 Strict Pull-up 10 Power Clean (M:185/155/135,W:120/105/95) 5 Strict Pull-up 20 Box Jumps (30/24″) 5 Strict Pull-up 40 WallBall (20/14) 5 Strict Pull-up 40 WallBall (20/14) 5 Strict Pull-up 20 Box Jumps (30/24″) 5 Strict Pull-up 10 Power Clean (M:185/155/135,W:120/105/95) 5 Strict Pull-upRead more

A.  10:00 EMOM Odd Minute:  12 Front Squat (115/75 Even Minute:  30 Double Unders 3:00 REST B.  5:00 AMRAP 6 Thruster (95/65) 12 GHD Sit up 3:00 REST C.  5:00 AMRAP 6 Strict Press (75/55) 12 Box Step Up (75/55) 2:00 REST D.  Tabata Hollow Rock, crunches during restRead more

A. Weighted Pull-Ups 3-3-3-3-3 B. “Helen” 3 Rounds For Time: 400m Run 21 KB Swings (24/16) 12 Pull-Ups  Read more

A. Work up to heavy 3 Rep Squat Clean B. For Time: 10-8-6-4-2 Squat Clean 2-4-6-8-10 Strict HSPU C. 3 Rounds (NFT) 1:00 Plank 20 Hollow rocksRead more

A. Find Heavy Deadlift B. 7:00 AMRAP 5 Deadlift (heavy) 10 Bar facing burpees C. 2000M Row w Partner ( alt every 250)Read more