AMRAP 15 7 HSPU 7 Bar Muscle Ups 7 Deadlift 225/145   AMRAP 15 10 Box Jump Overs 10 Abmat Sit Ups 10 WallballRead More

10×10 DU with breath hold   For time: 100 Burpees   Shoulder to OH 75/45 Bring Sally Up Stay with a strict press as long as possible   EMOM 12 1 Power Clean 135/95 1 Hang Power Clean 1 Squat clean 1 Hang Squat CleanRead More

5×8 Alt KB Snatch   Every :20 for 7 Mins 2 Touch and Go Snatch 135/95   For Reps: 2 min ME Box Jumps 24/20 2 min ME Full KBS 55/35 2 min ME KB Press 55/35   AMRAP 10 10 T2B 10 Alt. OH Kettlebell lunge (five are each arm)Read More

5×10 Kip swings EMOM 10 7 Wallball 20 DU AMRAP 20 3 deadlift 155/105 2 Squat Cleans 1 JerkRead More

5×10 KBS w/ BH   Every 10 seconds for 7 minutes 1 Snatch 135/95   AMRAP 15 3 Pull Ups 3 Thrusters 95/65 6 Pull Ups 6 Thrusters 9 Pull Ups 9 Thrusters Etc etcRead More

EMOM 40 Rotate between: 10/7 Cal row 30 DU 10 T2B 2 Shuttle SprintsRead More

10×10 Double Unders with breath hold   Some burpees   For time: 10-1 Power Clean and Jerk 115/75 1-10 Squat Snatch 115/75Read More

5×10 kip swing with breath hold Every 2 minutes for 5 rounds 10 unbroken clean and jerk (Rx: 135/95)/(CTW: 145/100) Bring Sally Up! (Rx: 115/75)/(CTW: 135/95) AMRAP 8 21 kbs (Rx: 55/35)/(CTW: 70/45) 15 pull ups 9 wallballRead More

5×12 KB Deadlift with BH   For time: 21-15-9 Alt DB Snatch DB over Burpees 50/35   EMOM 10 7 Front squat from ground 135/95 ME Sit Ups   EMOM 10 Death by STOH Start At 80% Jerk and decrease to 10 reps around 40%Read More

5×10 KBS with BH   EMOM 10 Death by Deadlift Start @ 75-80% and decrease weight each round to 10 reps at around 40%   For reps: 2 Min ME Box Jump Rest 1 2 Min ME Pull Ups Rest 1 2 Min ME Slamball Rest 1 2 Min ME KBS Rest 1 2 Min...Read More