3 rounds of Junk Yard Dog! Squat Clean and Jerk 1×5 @ 40% High Hang SC 1×5 @ 50% Mid Hang SC 1×4 @ 55% SC From the ghost 2×4 @ 60% Squat Cleans Work up to 2×1 Deadlift @ ME AMRAP 13 30 Double Unders 10 KBS 10 Shoulder to OH 95/65 10 Wallball...Read More

100 Partner Wallball Sit Ups 20 Reverse Muscle Ups 8×3 Deadlifts @ 40% Fast Concentric, slow eccentric. For Form: 8 Rounds of: 50ft OH Walking Lunge 45/25 50 Ft Victory MarchRead More

5×12 KB Windmills 5×5 Tripod to headstand to HSPU 10 mins to work up to a 40% Hang Squat Clean AMRAP 20 3 MU (Bar) 5 HSPU 7 T2B 9 Wallball 150m RunRead More

A. 12 mins to build to: 5×3 Back squat @ 40%, 2 second pause at the bottom. B. Tabata 2K row (15 min cap) C. For FORM: (15 minute cap) 5 Rounds of; 20 Push Ups 50 Double UndersRead More

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