5×10 Lateral Snatch Lunge AMRAP 12 150m Run 5 Power Cleans 115/85 (155/105) For time: 5 rounds of: 30 KBS 55/35 (70/45) 50 FT OH Walking LungeRead More

5 mins planks   AMRAP 8 Cindy   Rest 5 mins   AMRAP 8 1 Snatch 95/65 (135/95) 3 Box Jumps 20 Double Unders   Rest 5 mins   AMRAP 8 5 OHS 95/65 (135/95) 3 Bar Facing burpees 1 Bar Muscle UpRead More

5×10 Unilateral Press   Every :30 for 30 Reps 1 Squat Clean Thruster 115/85 . (165/110)   AMRAP 20 1 Wallball 1 Burpee 2 Wallball 2 Burpee Etc etcRead More

EMOM 40 Rotate between: 1 round of Cindy 6 Burpee Box Jump Overs 150m Run 1 Bear Complex 75/45 (95/65)Read More

5 mins planks   AMRAP 7 10 Cal row 20 Box Jumps 24/20   Rest 3 mins   AMRAP 7 10 FULL KBS 55/35 (70/45) 20 Slamball   Rest 3   AMRAP 7 10 DB Snatch 50/35 (65/45) 20 Sit UpsRead More

5×10 KB Windmill   EMOM 12 2 Snatch 105/75 7 Burpees   AMRAP 15 10 Deadlift 185/120 (225/145) 10 Pistols 10 Pull UpsRead More

5×10 Swan Dive Lateral Hold Good Mornings Every :30 for 30 Reps Power Clean and Jerk 165/110 (205/135) AMRAP 22 35 Wallball 35 HSPU 35 T2BRead More

EMOM 40 rotate between: 7 Rolling Candlesticks 10/7 Cal Row 7 DB deadlifts 50/35 150m runRead More

5×10 Single Arms SOTS Press   10 Mins Double Under Practice   AMRAP 7 15 Wallball 15 KBS 55/35    Rest 3   AMRAP 7 15 DB STOH 50/35 15 Pull Ups   Rest 3   AMRAP 7 1 Shuttle Run 15 Sit UpsRead More

5×10 KB Lunge Snatch 15 Mins Skills Pull Ups AMRAP 20 3 HSPU 6 Power Snatch 95/65 9 Burpees 12 Box JumpsRead More