10 x 2 hang squat snatch ( from mid thigh…no drops… hold on to the bar…you can work up in weight but you must complete the reps with no misses) rest then complete for time: 3 rounds 8 overhead squats  135/95 12 strict hspu   READ MORE

5 x 5 BACK SQUAT (work up in weight) rest then amrap in 10 min of: 8 power cleans 155/105 12 pull ups 30 cal row     READ MORE

5 x 5 bench press (work up in weight) rest then amrap in 7 min 12 alternating db power snatches 70/40 12 burpees 12 toes to bar   READ MORE

“Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters READ MORE

16.5 judging or AMRAP in 13 min: 30 AbMat Sit-Ups 30 Kettlebell Swings 30 Calorie Row READ MORE

WORKOUT 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping... READ MORE

10 min work on the handstand walk or hand/head stands rest then emom for 25 min 2 clean and jerks READ MORE

Alternating On The Minute for 12 min: Odd Minutes – 3 Power Snatches ( @ 75% of your last max squat snatch ) Even Minutes – 30 Double-Unders rest then Complete the following chipper for time: 80 sit ups 60 kettle swings 40 box step ups 2o burpees READ MORE

Every 4 minutes for as long as possible complete: From 0:00-4:00 2 rounds of: 10 thrusters  (95 / 55) 8 chest-to-bar pull-ups From 4:00-8:00 2 rounds of: 10 thrusters (115 /75 ) 8 chest-to-bar pull-ups From 8:00-12:00 2 rounds of: 10 thrusters (135/95) 8 chest-to-bar pull-ups... READ MORE

10 min work on the hang snatch rest then complete for time 400m run 40 med ball cleans 30 HR push ups 400m run 30 med ball cleans 20 HR push ups READ MORE