Strength: 5 Rounds of:Every 2:00 complete TWO sets of:High Hang Power Snatch into Touch-and-Go Power Snatch Workout: “Helen” 3 Rounds for Time: 400m Run 21 Kettlebell Swings (53/35#) 12 Pull-UpsRead more

FLEX DAY 5 Rounds Not For Time: 10 Alternating Bicep Hammer Curls per arm 10 KB Front Rack Reverse Lunge per leg 10 Alternating DB Bench Press per arm Echo Bike SPRINT for max Cals (Rd. 1- :20, Rd. 2- :30, Rd. 3- :40, Rd. 4- :50, Rd 5- :60!)Read more

Skill Work: Handstand Push-Up / Walk Practice Workout: 20 Minute EMOM 1- 15 Unbroken Balls Slams (as heavy as possible) 2- 10 Toes-to-Bar 3- :30-45 Forearm Plank 4- 50 Double-UndersRead more

Strength: Front Squat E2MOM 5×3 @31X1 tempo Workout: At 0:00 5 Rounds for Time: 15 Heavy KB Swings 10 Med-Ball Russian Twist per side At 8:00 5 Rounds for Time: 15 Box Jumps (20/24″) 10 Ring RowsRead more

Strength: 5×3 Low Hang Power Snatches (just BELOW knee) Workout: 3 x 4:00 Rounds2:00 rest between each Row 350/250m20 Wall Ball Push Press (20/14#)Max Reps Burpee Over Rower in remaining timeRead more