Function: A.) Make up lift B.) 15-12-9-9-12-15 Wallballs Dips <-> 2x shuttle run after each round Perform: A1) Back Squats Work up to heavy 2 rep Pause on 1st rep for 3sec. or…. Make up lift B.) 15-12-9-9-12-15 Wallballs (20/14) Dips <-> 2x shuttle run after each round Compete: A1) Clean pulls – try to work up to heavy single – do not lose form! A2) Back Squats Work up to heavy 2 rep Pause on 1st rep for 3sec. B.) 21-15-9-9-15-21 Wallballs (25/16) Ring Dips <-> 2x shuttle run after each round  Read more

Function: A.) Kettle bells EMOM 6 min. 3 x 3 KB swings + 1 snatch 3L/3R B.) For time: 5-4-3-2-1 KB Snatch (each arm) 10-8-6-4-2 HSPU or DB/KB Push press 20 Air Squats after each round Perform: A.) Snatch – 6×1 @ 80% B.) For time: 5-4-3-2-1 Power Snatch (135/95) 10-8-6-4-2 HSPU or DB/KB Push press 8 Pistols after each round Compete: A) Power snatch 4×1 heavy (not a max out) B.) For time: 5-4-3-2-1 Power Snatch (185/115) 10-8-6-4-2 HSPU (6″/2″) 12 Pistols after each round -Results to comments!Read more

Function: A) KB Front Squats 5×5 @ 1.5/1 pause 1st rep – 3 sec. B.) 4 Rounds 8 Double KB Front Squats 12 KB Swings (1.5/1) 16 Step-ups Perform: A) Front Squats 5×2 @ 80% pause 1st rep – 3 sec. B.) 4 Rounds 8 Front Squat (135/95) 12 Am Swings (1.5/1) 16 Lateral PVC Pipe jumps overs Compete: A) Front Squats 5×2 @ 80% pause 1st rep – 3 sec. B.) 4 Rounds 8 Front Squat (205/145) 12 Am Swings (2/1.5) 16 Lateral PVC Pipe jumps overs (24″/20″)  Read more

Function: A.) EMOM – 6 min 1st – 40 Jump ropes 5 burpees 2nd – 30 second plank B.) For time: with a partner 80 KB Thruster 80 Cal Row 160 Single Unders (each) 80 Pull-ups Perform: A.) EMOM – 6min 1st – 30 DU’s and 5 burpees 2nd – 30 second plank B.) For time: with a partner 80 Thruster (75/55) 80 Cal Row 80 DU (each) 80 Pull-ups Compete: A.) EMOM – 6min 1st – 40 DU’s and 5 burpees 2nd – 30 seconds 15/15 side star planks B.) Teams of 3 2 people working at a time For time: 200 Thrusters (95/65) 100 Cal AB 200 DU (each) -Results to comments!   100 Muscle Ups  Read more

Function: A.) Dead Lifts 5×3 @ 80% B.) For time: 2k row Every 90 sec perform 5 deadlifts At 55-65%   Perform: A.) Dead Lifts 5×3 @ 80% B.) For time: 2k row Every 90 sec perform 2 squat clean and jerks At 65-75% of max   Compete: A1) C and J – 6×1 @ 75% A2) Dead Lifts 5×3 @ 80% B.) For time: 2k row Every 90 sec perform 2 squat clean and jerks At 65-75% of max Including at start -Results to comments!Read more