5×10 Snatch Grip Good Mornings 10 mins of: Power Snatch to OHS Work up to more than 40% (105/65 limit) No more than 30 reps, do in singles only. AMRAP 9 15 Burpees 15 Alt KB Cleans from ground 55/35 Rest 3 mins AMRAP 9 15 Alt KB Snatch from ground 55/35 15 Box JumpsRead More

5×10 Swan Dive Good Mornings 10 mins to build up to 40% Power Clean and Power Jerk (No more than 30 total reps) Deadlift 3×1 @ 93% For FORM! 5 rounds of: 50 Air Squats 25 Pull UpsRead More

100 Partner Wallball Sit Ups 5×12 Kneeling unilateral press 5×10 Deficit deadlift AMRAP 23 3 Muscle Ups 7 HSPU 11 Alt DB Snatch 150m RunRead More

Speed Skater warm up. 10 mins of: Box Jump over to triple broad jump. 15 minutes of: High Hang squat clean practice 35/45 For FORM: 150 Wallball Every time you stop moving do 25 push ups.Read More

5×5 Tripod to headstand to HSPU Try to use the less of the wall for balance 10 minutes of Hack Jerk Practice 35/45 10 mins of Muscle Snatch Practice 35/45 AMRAP 17 10 Box Jump Overs 20/24 10 Burpee Pull Ups 10 T2B 30 Double UndersRead More

3 rounds of Junk Yard Dog Build to 3×1 90% Deadlift Build to highest rebound box jump As a class; 100 unbroken perfect air squats For PERFECT FORM! 10×10 Back squats 35/45Read More

50 Candlesticks 5×10 Swan Dive Good Mornings 5×10 Windmills 20 Reverse Muscle Ups For Time: 4 rounds of: 400m run 21 Pull Ups 15 Thrusters 9 BurpeesRead More

EMOM 40 Rotate between; 7 Thrusters 95/65 8 BFB 9 Box Jump Overs 30/24 10 Cal RowRead More

5×12 Unilateral Press Deadlifts (for speed) 8×3@ 50% For Form! 5 rounds of: 10 Snatch Balance (with bar) 10 TGU 20 Cal RowRead More

100 Partner WB Sit Ups 15 mins of Muscle Ups Practice 5 mins of Barrel Stretch AMRAP 7 50ft Stand and fight 20 T2B Rest 3 mins AMRAP 7 100 Ft Bear Crawl 20 Wallball Rest 3 mins AMRAP 7 150m Run 30 KBS 55/35Read More