work the 3 pos squat snatch for 12 min(ground, below knee, above knee) Rest then Amrap in 12 min 12 power snatch 75/55 12 overhead squats 12 front squats READ MORE
Murph prep teams of two or three complete for time 800m run right into 10 rounds of 5 synchronized pull ups 10 synchro push ups 15 sychro squats then another 800m run READ MORE
amrap in 7 min 15 box step up w/DB 50/35 30 double unders rest 3 min amrap in 7 min 10 handstand push ups 30 double unders rest 3 min amrap in 7 min 15 cal row 30 burpees READ MORE
7 x 3 pause squat cleans (pause below knee and above the knee. you may drop the bar after each one and reset) rest then amrap in 10 min 3 power cleans 155/105 3 toes to bar 6 power cleans 6 toes to bar (add 3 reps after each round) READ MORE