A. Dead Lift 5-5-5 B. 15 min AMRAP: 5 x Supine ring rows 10 x Ring dips 15 x Abmat sit-ups —–...

A.  Bench Press 5-5-5 Deload B. Power Clean 5 x 3 C. For Time: 5-4-3-2-1 -Squat Clean (2/3 of 1 RM Clean) -Handstand push-up rest 2 Minutes 5-4-3-2-1 -Hang Power Clean -Burpees Rest 2 minute 5-4-3-2-1 -Shoulder to overhead -Knees to elbow Use the same weight on the barb...

A. Back Squat 5-5-5 Deload B. Overhead squat 3×5 C. In 4 minutes: Row 500 m Deadlift, max reps (use 2/3 of 1RM)...

A. Shoulder Press 5-5-5 Deload B. Muscle Up progression C. “Nate” 20 min AMRAP: 2 Muscle-ups 4 Handstand push-ups 8 Kettlebell swings 32/24kg...

rest, rest, rest...

A. Dead Lift 5-3-1+ B. 9 min AMRAP: 1-Power Snatch 75% 1rm Sn 1-Ring Push-up 2-Power Snatches 2-Ring Push-ups add one rep per round until time....

A.  Bench Press 5-3-1+ B. 5 rounds for time: 5 Power cleans (75% of your 1RM or 115/85) 10 Pistols, alternating legs 15 Toes to bar...

A. Back Squat 5-3-1+ B. 12 min AMRAP: 1 Pull- up 10 m Sprint 1 Push-up 10 m Sprint 2 Pull-ups 10 m Sprint 2 Push-ups 10 m Sprint 3 Pull-ups 10 m Sprint 3 Push-ups 10 m Sprint keep adding one rep on each round...

A. Shoulder Press 5-3-1+ B. Clean & Jerk, find your one rep max for the day. C. 15-12-9 Box Jump 30″ Weighted Lunge 115 / 75 lbs Snatch Push Press 115 / 75 lbs (two second lockout at top) This is not for time, try to do sets unbroken...

A Dead Lift 3-3-3+ B. High Box Jumps 5 x 3 C. 10 x Sled Drag 30 m, Start walking with 45 lbs. Increase weight 45 lbs on every drag. When you can`t walk 30 m under 60 seconds, start decreasing 45 lbs/drag,. Rest 60 seconds between drags....