20 mins to: 5×3 Mid Hang Power Snatch @70% AMRAP 20 5 Muscle Ups10 Power Cleans 135/9520 Box JumpsRead More

5 x ME Strict Pull Ups 3 rounds For time: 21 Power Snatch 95/65 (115/75)15 OHS 9 BFBRead More

20 mins to build to and complete:Back Squat 4×4@80% EMOM 5 30 Double Unders (or lateral bar hop on bare bar) (50 CTW)AMRAP 5 5 Power cleans 95/65 (115/75) 5 T2B EMOM 5 12/9 Cal Row or 9/7 Cal Bike (15/12 or 13/10) No rest between 5 min setsRead More

15 mins to work up to:5×5 Deadlift @ 50% 5 second eccentric, 1 second concentric, 2 second pause. AMRAP 10 10 STOH 115/75 10 Sit Ups 10 Lateral Bar HopRest 3AMRAP 10 15 KBS 55/35 10 Alt DB Clean and Jerk 50/35 5 Push UpsRead More

For time:100 Wallball 100 Cal Row 100 BurpeesRead More

20 mins to build up to 5×3: High Hang Squat Clean For time:21-15-9 Hang Power Snatch 75/45 T2B Rest 2 21-15-9 Deadlift 135/95 BFBRead More

5 sets for form of:Max Effort Push Ups 1 min planks For time:50 Seated Strict Press 45/3540 Goblet Squats 55/3530 Turkish Sit Ups 55/3520 Alt KB Clean and Jerk 10 TGURead More

20 minutes to work up to and hit:5 sets of 3 High Hang Power Snatch @ 65% Snatch AMRAP 4 Thrusters 75/45Rest 2AMRAP 4 Cals on the Bike Rest 2 AMRAP 4 OHS 75/45 Rest 2 AMRAP 4 CindyRead More

For form! 20 mins for:5×20 Unilateral Press Superset with 100ft Inverted KB walking hold (per arm) AMRAP 21 5 Burpees 10 Box Jumps 15 Alt DB Snatch 50/35Read More

Back Squat! Work up to 4×4 @80% (Weight should be a 7/10 difficulty with the ability to do 2 more if necessary.) AMRAP 8 7 Power Cleans 95/65 13 Wallball Sit Ups Rest 2AMRAP 8 15 KBS 55/35 50 Double UndersRead More