A. Strength – Bent Over Row 5 – 5 – 5 – 5 – 5 B. 12:00 AMRAP 10 Deadlift (155/105) 15 Burpee Box Jumps (24/20″) C. 4 Rounds NFT 20 Hollow Rock + :30 Superman HoldRead more

A. One attempt at max HSPU and Ring Dip (strict) B. For Time, 22:00 Cap: 30 Cal Row 30 Ring Dips 30 SDLHP (H.A.P. KB) 30 HSPU 30 KB Swings 30 KB Stationary Lunge Steps 30 Cal RowRead more

A. Warm up to heavy C&J for day B. For max Reps 1:00 Cleans (squat – M:135/115/95,W:95/75/65) 1:00 STOH 2:00 Cleans 2:00 STOH 3:00 Cleans 3:00 STOH C. Shoulder/Leg MobilizationRead more

For Time 1000 Meter Row 40 DB Snatch (alt Arm – HAP) 750 Meter Row 30 DB Snatch 500 Meter Row 20 DB Snatch 250 Meter Row 10 DB SnatchRead more

A. Strength – OHS: Work up to heavy 3 Rep Set (from Rack) B. 6 Rounds EMOM (18:00 total) #1 – 12 C2B Pull-ups #2 – 20 Back Squats (95/65 – from ground) #3 – 50 Double Unders (or :40 attempts) C. 150 CrunchesRead more