50 Abmat Sit Ups with a medball (touch ball to ground overhead, touch to ground at feet while sitting up fully) in 15 minutes: Build up to a 80% Clean and Jerk for 4 singles. AMRAP 20 7 HSPU 7 T2B 7 OHS 75/45 7 HSPU 10 T2B 10 OHS 7 HSPU 13 T2B 13 OHS 7 HSPU 16 T2B 16 OHS 7 HSPU 19 T2B 19 OHS Etc EtcRead more

Row 1000m 50 Candlesticks 30 Kip Swings 3 mins barrel stretch Warm up snatch to 70% x1 for 7 mins: :30 on :30 off rowing Then: Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 (40%)lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95 (50%) lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185/135 (70%) lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, 225/155 (90%) lb. *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches, 245/175 (95%) lb. Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch 265/175 (100%) lb.Read more

50 Candlesticks Row 1000m 5 rounds of: 20 Air Squats 1 min of rolling the legs with a bar 40 Kip Swings 3 mins of hand stand hold 5 mins of band stretches off the rig Row 1000m Foam roll everythingRead more

50 Candlesticks EMOM 30 Rotate between 10 Cal row 8 Pull Ups 6 STOH 50/35 DB 15 Slamball 30 DURead more

50 Candlesticks In 15 build to 80% Back Squat for 3×1 AMRAP 7 Burpees Rest 5 mins AMRAP 7 Clusters 135/95Read more