A. Warm Up B. 15 min AMRAP •1 Rope climb •3 Muscle ups •30 Double unders...

A Warm Up B. Power Snatch Practice C. 10 rounds for time: •1 Snatch. Use 80% of 1RM snatch or 1 Power Snatch + 1 Overhead Squat •5 Box jumps, 24/20 •10 Toes to bar...

A. Warm Up B. Back Squat 5-3-1+ C. 7 rnds •5 Pistol squats, left •5 Pistol squats, right •30 Double Unders...

A. Warm Up B. Bench Press 5-3-1+ C. “The Seven” 7 rounds for time: 7 Handstand push-ups 7 Thrusters 135 7 Knees to elbows 7 Deadlifts, 245 lbs 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups —-...

A. Warm up B. dead lift 5-3-1+ C. 15 min AMRAP: - 1 Ring push-up, 1 Toes to bar, 100m Run - 2 Ring push-ups, 2 Toes to bar, 100m Run - 3, 3, 100 - 4, 4, 100… 30 DU would be a a good sub for the run...

A. Warm Up B. Sholder Press 5-3-1+ C. 15 Min AMRAP 10 Burpee Broad Jumps 15 KBS 20 Box Jumps...

A. Warm Up B. Back Squat 3-3-3+ C. For time: •1000 m Row/800 m Run/1200 m Bike •100m Weighted walking lunge, 40-50 lb •10 Bear complexes (135 / 95 lbs)...

A. Warm Up B. Bench Press 5-5-5 C. “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats...

A. Warm Up B. Dead Lift 3-3-3+ C. One Minute On…One Minute Off…for 10 minutes. 30 KB Swings *You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. *Perform this workout one minute on and one minute off. Total tim...

A. Warm-Up B. Bech Press 5-5-5+ C. 5 rounds for time: •3 Overhead squats •6 Front squats •9 Back squats •12 GHD sit-ups Use bodyweight on the bar or scale to 50% of 1RM back squat....