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

10 Skin the cats. Deadlifts: 5@60% 5@70% 3×1@80% 3×1@85% For FORM! 50 Alt TGURead More

5×12 Unilateral Press Superset with 1 min barrel stretch. 5×20 Shoulder Stabilizers AMRAP 10 5 Burpee Box Jumps 30 DU 150m Run Rest 3 mins AMRAP 10 10 Wallball sit ups 10 Alt KB Snatch 55/35 10 Goblet Squats 55/35Read More

5x 12-15 Deficit Deadlifts For FORM! 75 Strict Pull Ups 150 Push Ups 225 Air SquatsRead More

15 “Something touched my paw”s 10 Mins to find max effort box jump height from sitting. AMRAP 20 3 HSPU 6 Alt. Pistols 8 T2BRead More

5×10 KB Windmills 20 Reverse MU 10 Mins Snatch Pull Drills For time: 21-15-9 KBS 70/45 Burpees over parallette (lateral) Rest 2 mins 12-9-7 KBS 70/45 Burpee over paralletteRead More

5 mins hang from bar or rings (cumulative) Deadlift: 5@50% 5@60% 5@70% 4×2@80% For FORM! 100 “Stand and Fight”!Read More