Function: A) Dead Lifts – 7×3 @ 85% – 7×3 @ 85% B.) For time: 20 Cal Row then… 12-9-6 Double KB Push Press Strict Pull-ups then… 20 Cal Row Perform: A) Dead Lifts – 7×3 @ 85% – 7×3 @ 85% B.) For time: 20 Cal Row then… 12-9-6 STO (135/95) C2B then… 20 Cal Row Compete: A1) Clean and Jerk – 7×1 @ 80% – no misses on the clean A2) Dead Lifts 7×3 @ 85% B.) For time: 10 Cal Bike then… 12-9-6 STO (205/125) Bar MU then… 10 Cal Bike -Results to comments!Read more

Function: A) Back Squats  7×3 @ 85% B.) 4 rounds 3 min round, 2 min rest 20 DB Snatch (25/15) (alt. arms) 20 Sit-ups Max reps burpees Perform: A) Back Squats  7×3 @ 85% B.) 4 rounds 3 min round, 2 min rest 20 DB Snatch (45/25) (alt. arms) 20 Sit-ups Max reps burpees Compete: A1) Snatch – 7×1 @ 85% – count missed lifts in your reps – 3 or misses in a row, drop weight. A2) Back Squats  7×3 @ 85% B.) 4 rounds 3 min round, 2 min rest 20 DB Snatch (70,45)(alt. arms) 20 T2B or GHD Max reps burpees   Results to comments!  Read more

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