200m Farmer Carry L hand 55/35 200m Farmer Carry R hand 50 KBS Hang Squat Clean Drills 45/35 5×2 Clean Pulls @100% Power Clean Weight For time: 30-20-10 Thrusters 75/45 Pull Ups Hang Power Cleans PistolsRead More

50 KBS Strict Press Skills Then Strict Press 5×3 @ 65% AMRAP 10 5 HSPU 10 Alt DB Snatch 50/35 Rest 5 AMRAP 10 5 burpees 15 Box JumpsRead More

500m run Warm Ups 30 Med Ball Cleans Front Squats Working form 3×3 Front Squats with triple hitch @45% 3×3 Front Squats @ 60% For time: 40 Wallball 40 KBS 55/35 100 Double Unders 30 Wallball 30 KBS 100 Double Unders 20 Wallball 20 KBS 100 DU 10 Wallball 10 KBS 100 DU 5 Wallball...Read More

Warm Up Junk Yard Dog! Clean Skills Work to 3×5: Power Cleans @ 65% ME PC EMOM 10 150m Run Rest 2 EMOM 10 4 BFB 5 Deadlift 225/145Read More

1k run 10 Pass throughs 10 Pass Good morning pass throughs 10 Pass throughs laying prone 3 mins dead hang 3×5 Strict Press @ 30% 3×5 Push Press @ 35% 3×5 Jerk @ 40% (% Based on jerk max) AMRAP 6 10 Box Jumps 24 5 Burpees Rest 2 AMRAP 6 10 Weighted Box Step...Read More

1k Run 5 mins planks 5xMax Bridge Pose EMOM 10 :30 DU AMRAP 20 150m Run 5 Pull Ups 10 Push Ups 15 Sit UpsRead More

1k Run or row 5×20 Unilateral Press 3 mins Barrel Stretch Snatch Positioning and skills AMRAP 20 100ft Farmer Carry Walking Lunge 20 Alt DB/KB Snatch 35/50 100ft Farmer Carry Walking Lunge 10 DB/KB Thruster 35/50 Athletes must do farmer carry with TWO weights but it doesnt matter if its a KB or DB.Read More

EMOM 40! Choose your own adventure! Rotate Between: – 10 Medball Cleans OR 6 Double KB Cleans and 6 KB Front Squats – 150m Run OR 125ft Bear Crawl – 12/9 Cal Row OR 7 Burpee Pull Ups – 10 Alt DB Snatch OR 10 Steps OHWL (5 right/ 5 left)Read More

1k Run 5×20 KB Wind Mills 4 Mins Couch Stretch Squat PRACTICE! Max 135/95 (Coach Led) Deadlift 5×1 @85% AMRAP 12 5 Burpees 5 WallballRead More

1k Run 50 SOTS Press 3 Mins Dead hang 10 Reverse Muscle Ups Muscle Up Practice 3 rounds for reps: AMRAP 5 5 HSPU 10 Pull Ups 15 Bar Bell Sit Ups 35/45 Rest 2 minsRead More