A. Work up to heavy Jerk Weight for day B. 10-9-8-7-6-5-4-3-2-1 Push Jerk (M-155/135/115/95,W-105/95/75/65) *in between each round: 5 T2B and 10 Bar Jumps (r+l=1) C. 500 Meter Row Cool downRead more

A. Strength: 5 Sets of Back Squat :05 down/:05 up + 2 Regular B. For Time: 150 KB Swings (24/16 kg) *Starting with and EMOM – 10 Goblet Squats REST as needed, then: C. 5:00 TGU – as many reps as possibleRead more

A. 3 – 3 – 3 Weighted Pull-up 5 – 5 – 5 Weighted Push-Up B. For max Reps, score each AMRAP 6:00 AMRAP 40 Push-ups 30 Pull-ups (A. C2b/B. Chin over/C. Band-strict) 20 Power Clean (M-135/115/95-W-95/75/65) 3:00 REST 6:00 AMRAP Reverse Order aboveRead more

4 Rounds For Max Reps 1:00 Max Row for Calories 1:00 Max Ring Dips 1:00 Max Ab Mat Situps 1:00 WB Squat Jumps (20/14-hold tight to chest for squat/jump) 1:00 RESTRead more

A. *Complete 2 Rounds in each, rest in time remaining Dumbbell Snatch (HAP) & Hand Release Push-up 00:00-03:00: 8 DB Snatch (4/4 alt arms) + 8 HR Push-ups 03:00-06:00: 10 DB Snatch (5/5) + 10 HRPU 06:00-09:00: 12 DB Snatch (6/6) + 12 HRPU 09:00-12:00: 14 DBS + 14 HRPU 12:00-15:00: 16 DBS + 16 HRPU….. *go as far as possible B. 3-4:00 Foam Roller CooldownRead more