3 sets of : Toes to Bar x 10 reps Double unders x 50 2. Ten minutes build to a heavy Power Clean 3. Two sets of : 10 Power Clean 115/75) rest 2 minutes * focus on barbell cycling 4. For Time 30 Shoulder to Overhead (115/75) 20 Pull ups 20 S2O 15 Pull ups ... Continue Reading

4 sets of : Bulgarian Split Squat x 8 reps One Leg Deadlift x 6-8reps One Arm Shoulder Press x 8-10 2. In partners Alternate rounds to both complete 4 rounds each: 50m suitcase carry R-arm 50m suitcase carry L-arm 10 Sumo deadlift high pull 50m Overhead W ... Continue Reading

1. Take 10 minutes to build to a heavy clean and jerk @ the 12 min mark AMRAP for 8 minutes 3-6-9-12-15-18…… Thursters (45/35)/ jumping Pull ups @ the 18 min mark take ten minutes to build to heavy clean and jerk

1. 4 sets of : RomanIan Deadlift x 6-8reps Farmers Carry x 100m Side Planks x 30 sec each side 2. 4 Rounds For Time 10 Strict Handstand Push ups 15 Plate Ground to Overhead

1. EMOM x 10 minutes Front Squat x 1 rep build over the course of the sets 2. EMOM x 12 minutes 1- 15 Back Squat (135/95) 2- 8 Pull-ups + 20 sec L-sit 3- 5 Pushpress(135/95)+ 8 Burpee over bar *bar taken from floor for the workout