5×12 KB Windmills 5×10 OHS in the rack. Three second pause in the bottom. AMRAP 30 FOR FORM! 100 Ft Farmer Carry 100 Ft Goblet Carry 100 Ft OH Carry with unbalanced load 50-100 Double UndersRead More

5×5 Tripod to headstand to HSPU Deadlift Work up to 6×1 @85% Chelsea EMOM for 30 5 Pull Ups 10 Push Ups 15 Air squats If you are unable to complete a round in the minute, stop at the minute mark and begin again on the next round.Read More

10 Skin the Cats 5×12 Unilateral Press 10 mins muscle snatch drills. AMRAP 25 6 Alt DB Snatch 35/50 8 T2B 10 Box Jump 12 Wallball 14 KBS 55/35Read More

5×5 Headstand to tripod 15 mins muscle up practice 5×10 DB Deadlift using a fast concentric phase. Use a light weight. For FORM! 100 Burpees to a 6 inch target NO stopping of movement is allowed at anytime.Read More

5×10 Goblet squat with a press out 20 Odd object TGU (8 min max) For time: 21-15-9 Wallball Pull Ups Rest 1 min 21-15-9 Push Ups Goblet Squats Rest 1 mins 21-15-9 HSPU Medball Cleans Rest 1 min Run 1KRead More

10 mins of: Candlestick to box jump over to triple jump Hack Deadlift (at the knee) 6×1 @100% For Form! 5 rounds of: 10 Snatch Grip Good Mornings 20 Single Arm SOTS press 10 Swandive Good mornings 10 Lateral Raises 50-100 Double UndersRead More

5×10 KB Windmills 20 Reverse Muscle Ups For time: 3 rounds of: 500m Run 10 Burpee Muscle Ups 20 Box JumpsRead More

Speed Skater Warm Up Tall Snatch Drops 50 Reps For FORM: Strict Angie 100 Pull Ups/Ring Row 100 Push Ups/ From knees or Deficit 100 Sit Ups 100 SquatsRead More

3 rounds of Junk Yard Dog! Deadlifts 8×3 @ 40% Focus on a fast concentric phase and a slow eccentric phase. For time: 15-12-9 DB Thrusters 50/35 Chest to bar Rest 3 mins 21-15-9 Box Jumps 24/20 Pull Ups Rest 3 mins 27-21-15 Burpees T2BRead More

5×5 Tripod to headstand 5×12 Single Arm Inverted KB Press 5 rounds for FORM 150m Arm bursting plate carries 10 Handstand kick ups 10 Ring Rows 10 Deficit SquatsRead More