50 KBS Back Squat 5@60% 4@70% 4×4@80% Snatch 5@60% 4@65% 4@75% 8×1@85% AMRAP 16 4 Burpee to Double DB Snatch 35/50 4 Box Step Ups with DB in farmer carry 20/24 Burpees must be done with hands on DB. Add two reps to each movement per round.Read More

50 KBS Back Squat 5@60% 4@70% 4×4@80% Snatch 5@60% High Hang 4@70% Ghost 6×1@80% AMRAP 14 10 Burpees BJO 10 Wallball 20 KBS 55/35Read More

Junk Yard Dog! Front Squat 5@60% 4@70% 4×3@80% Power Clean 3@60% High Hang 3@70% Mid Hang 3@75% Ghost 6×1@80% EMOM 12 150m Run on ODD 50 DU on EVEN Rest 2 EMOM 10 17 Box Jumps on ODD 15 burpees EVENRead More

50 KBS Deadlift! 2@65% 2@75% 5×2@85% Super Set with 10 push ups, feet or knees on the bar plates. AMRAP 20 5 Wallball 3 HSPU 1 Power Clean 155/105Read More

50 KBS Press 5@60% 5@70% 3×3 @80% Clean Pulls (from 2 inch deficit) 3@80% 3@90% 2×2@100% AMRAP 4 3 BFB 7 Power Cleans 95/65 Rest 2 AMRAP 4 5 BFB 5 Power Cleans 115/75 Rest 2 mins AMRAP 4 7 BFB 3 Power Cleans 135/95Read More

Junk Yard Dog Front Squats 5@60% 4@70% 4×4@ 80% Cleans (Full) 5@60% 4@70% 6×1@80% For time: 75 Box Jumps Rest 1 min 75 KBS Rest 1 min 200 Double Unders Rest 1 min 50 Pull UpsRead More

50 KBS Back Squat 4@60% 3@70% 3×3 @ 80% Muscle Snatch (Based on ME Muscle Snatch or about 60% ME Snatch) 3@60% 3@70% 6×1 @75% AMRAP 13 1 Wallball 1 Burpee 2 Wallball 2 Burpee Etc etcRead More

50 KBS Back Squats 5@40% Hitch Rep 4@50% 3 Second Pause 4@60% 4×4@70% Push Press 5@40% 5@50% 3×5@60% AMRAP 9 30 DU 3 BurpeesRead More

EMOM 40 Rotate between: 150m Row 75 Ft Walking Lunge 150m Run 10 Full (American) KBS 55/35Read More

50 KBS Good morning 4×10 Squats work up to 4×4 @ 65% (work that form!) For time: 100 wallball 80 Burpees 60 Box JumpsRead More