7 x 3 press rest then “13.4” amrap in 7 min of the following ladder 3 clean and jerks 135/95 3 toes to bar 6 clean and jerks 6 toes to bar ect…… rest 2 min amrap in 3 min of the following ladder 3 clean and jerks 135/95 3 toes to bar 6 clean and... READ MORE
12 min of open lifting…strength or oly lifts rest then teams of 2 amrap in 20 min of: 250m row 50 double unders / or 150 singles you do both then I do both READ MORE
3 – 5 min rounds for max reps at each station: from 0-2 min run 400m the double unders from 2-3 min dumbbell shoulder to overhead 35dbs/25 from 3-4 min pull ups from 4-5 min dumbbell hang squat cleans rest 5 min between each round READ MORE
5 x 5 back squat (across) rest then with a 14 min clock buy in with 150 lunge steps then right into an amrap with remaining time of: 50 kettle swings 50 sit ups READ MORE
The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. READ MORE