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