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

Coaches choice warm up EMOM 10 10 OHS 75/45 Rest 3 EMOM 10 1 Power clean 1 Hang clean 1 High hang clean 1 High hang squat clean Start at 75/45 and increase every other round Rest 3 EMOM 10 10 Thrusters 75/45Read More

5×10 Slamball on one breath EMOM 10 Back Squat This is death by style, start at 75-80% and decrease weight each round until the final round of 10 reps. Finish around 30-35%. Every :30 for 6 mins 3 Touch and Go Snatch 105/75 AMRAP 9 5 Box Jump Overs 24/20 10 Alt DB Snatch 50/35Read More

5×10 KBS with Breath Hold   EMOM 18 5 STOH 115/75 50 Double Unders on ODD 5 STOH 10 Sit Ups on EVENRead More

5×10 Kip Swings w/ breath hold Every 2 mins for 10 rounds: 1 rounds of DT 125/85 For time: 5 rounds of: 20 wallball 15 Pull Ups 10 Snatch 115/75 5 Muscle UpsRead More

5×10 KBS with Breath Hold For time: 100 Seated Strict Press 45/35 100 100 OHS 45/35 100 KBS 55/35 100 DU 100 Thrusters 45/35Read More