17.5 10 rounds of: 9 Thrusters 95/65 35 Double Unders 40 minute time capRead More

5 mins high planks hold 1k Row 3×16 Steps of lunge PVC Overhead 30 Handstand holds 3×15 Pushups 10 mins foam rolling 5 mins band stretches on rig 1k Row Or 3 rounds @ 60% of: 500m Row 10 Power Cleans 95/65 30 DU 500m Run 10 Snatch 95/65 30 DURead More

5 mins high planks AMRAP 7 30 DU 15 Sit Ups 5 Muscle Ups Rest 3 mins AMRAP 7 20 Slamball 20 Box Jumps Rest 3 AMRAP 7 Cal RowRead More

5 mins high plank hold In 15-20 sets work up to 80% Back Squat for 4×1. 6 Rounds of: On a 2 min clock; Run 150m Max Effort Alternating Dumbbell Power Clean and Push Press 50/35 Rest 1 minRead More

5 mins high plank hold, as unbroken as possible. In 15-20 reps; build up to 85% squat clean for 4×1. For time: 24,21,18,15,12,9,6,3 Dumbbell Thrusters 50/35 Burpees to a 6 inch targeRead More

50 Wallball Abmat Sit Ups For time! Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225/155 lb. 55 wall-ball shots 55-calorie row 55 handstand push-upsRead More

50 Wallball Abmat Sit Ups Rehab day! Run or row 1k 50 banded good mornings 5 mins of foam rolling 50 Air squats 5 mins rolling out legs with bar 10 mins shoulder mobility Run or row 1k Or At 60% Effort 6 rounds of: 250m Row 30 Du 25 KBS 70/45 250m Row 10...Read More

50 Wallball Abmat Sit Ups Build to 80% Front Squat for 4 singles For time: 100 Burpees EMOM 6 Alt DB Snatch 35/50Read More

50 wallball abmat sit ups EMOM 12 :30 Max effort cal row Rest 5 mins AMRAP 12 15 Box Jump Overs 10 Deadlift 115/75 5 STOH 115/75Read More

50 Abmat Sit Ups with a medball (touch ball to ground overhead, touch to ground at feet while sitting up fully) in 15 minutes: Build up to a 80% Clean and Jerk for 4 singles. AMRAP 20 7 HSPU 7 T2B 7 OHS 75/45 7 HSPU 10 T2B 10 OHS 7 HSPU 13 T2B 13...Read More