EMOM 40 Rotate between 10 Box Jump 20/24 (30) 10 Slamball 10 Cal Row 10 Full KBSRead More

15 mins Double Under Practice   5 Rounds of: In 2 mins: 50 Ft Single Arm DB OH Walking Lunge 50/35 ME DB over Burpees Rest 1 min between rounds   For time: 21-15-9 Alt KB Hang Snatch 55/35 Goblet SquatsRead More

5×10 Side lunge to KB Snatch   20 mins skills: The Kip   AMRAP 20 3 power cleans 155/105 6 Pull Ups 9 HSPU 12 WallballRead More

5×10 Windmills 10-1 Back squat start @ 40% and increase to a single at 75+% AMRAP 10 30 DU 15 Snatch 75/45 AMRAP 10 60 Bar Facing burpees 30 OHS 120/90 10 Muscle UpsRead More

5×20 (10 in each direction) KB Around the head   1k Row sprint   AMRAP 20 5 Power cleans 145/100 10 Toes to bar 15 Wall ballsRead More

5×20 KB Snatch Lunge   For time: 21-15-9 KBS (full) 55/34 Pull Ups   For time: 21-18-15-12-9-6-3 Thrusters 95/65 BFBRead More

Annie   EMOM 10 10-1 Deadlift 40-80%   On a 10 min clock; Run 1k 1 Rep ME snatchRead More

3 mins planks   AMRAP 9 15 Wallball 10 Box Jump 5 HSPU   AMRAP 12 12 deadlift 9 Hang Clean 6 STOH Increase weights each round: RX 75/45, 95/65, 115/85, 135/95, 155/105, 185/125, 205/135Read More

5×10 KB Windmills   EMOM 10 5 Front squat Start at 40% and increase weight every other round.   EMOM 10 1 rounds of Cindy   EMOM 10 5 Burpees Box Jumps ME Alt DB Snatch 50/35Read More

5×5 Wall Kick Ups   EMOM 10 Deadlift 10-1 Start at 40% and increase to a single rep at 70-75%   EMOM 20 10 HSPU On EVEN 10 Power Snatch 75/45 on ODDRead More