A. Warm Up B. Dead Lift 5-5-5+ Power Cleans 3,2,1,3,2,1 TnG w/ 60 sec rest C. 3 rounds for time: •12 Dumbbell thrusters •6 Wall balls...

A. Warm Up B. back squat 5-5-5+ C. 3 rounds for time: 500 m Row 10 Floor presses 135/95 10 Burpee pull-ups Rest 90 seconds between rounds....

A. Warm-up B. Bench Press 5-5-5+ C. Five rounds for time of: 9 Snatch grip deadlift 135 lbs 6 Snatch Grip High Pulls 3 Power Snatches 25 double unders in between each round...

A. Warm Up B. Shoulder press 5-5-5+ C. Complete as many rounds as possible in 12 minutes: 30 Overhead Walking Lunge w/ 45 lb plate 15 Ring Dips *Plate has to be locked overhead with straight arms.  *15 lunges with right leg, 15 lunges with left leg. *Back knee has to to...

A. Warm Up B. Front squat 5 easy sets of 3 repetitions C. For time: Kettlebell front squat 10-8-6-4-2 (2 x 32 kg) 20 Double Unders...

A. Warm Up B. OHS build to a tough single C. 5 rounds: •Kettlebell or plate floor press, max reps •Supine ring row, max reps...

A. Warm-Up B. dead lift 5-5-5 Deload C. 3 x 3 min AMRAP: Bear complex, 2/3 1 rm Jerk. 3 min rest...

A. Warm Up B. Bench Press 5-5-5 Deload C. Diane 21=15=9 Dead Lifts 225/185 Hand Stand Push Ups...

A. Warm Up B. Back Squat 5-5-5 Deload C. “Jackie” For time: •1000m Row •50 Thrusters (45 / 35 lbs) •30 Pull-ups...

A. Warm Up B. Shoulder Press 5-5-5 Deload C. Kettlebell swings, 3 x max reps (70/54). Rest 2 minutes between sets....