15 min work up to a heavy 1RM for the back squat rest then emom for 12 min 3 unbroken power cleans rest then Complete the following for time: 30 med ball cleans 30 deadlifts (weight used for emom) 30 HR push ups (feet on med ball)   READ MORE

Complete for time: 100 burpees 60 toes to bar 40 alt dumbbell power snatches 70/40 (20 min cap) rest then work on something you suck at READ MORE

5 x 8 strict or weighted pull ups rest then 7 rounds for time of: 11 front squats 9 shoulder to overhead READ MORE

10 min work on the snatch at min 10 to 13 find a 1 RM for the hang snatch at min 13 to 16 find a 1 RM for the snatch rest then 3 rounds for time: 250 m row 2 rope climbs rest then 3 rounds for time 30 double unders 15 thrusters 75/55  READ MORE

Conditioning amrap in 10 min of: 200 m run down and back sled push X2 135/90 rest 5 min amrap in 10 min of: 200 m run 150 double unders READ MORE

“Jackie” complete fort time 1000m row 50 thrusters 45/35 30 pull ups rest then 4 x 6* deadlifts (no drops) *25 sit ups after each set READ MORE

  6 x 3 bench press rest then “Ghost” 6 rounds for total reps 1 min cal row 1 min burpees 1 min double unders 1 min rest READ MORE

5 x 3 front squats rest then amrap in 20 min of: 150 m run 5 squat cleans 205/135 10 toes to bar READ MORE

5 x 3 overhead squat rest then amrap in 10 min of: 4 double dip muscle ups (2 dips) 10 meter handstand walk 12 alternating pistols 15 sec L-sit hold READ MORE

complete for time: 1 mile run 10 thrusters 135/95 20 clean & jerks (GTO) 135/95 10 thrusters 135/95 rest then 4 x 1 of the following complex 3 bent over rows + 3 shrugs + 3 high hang power cleans READ MORE