4 min work on static handstand / headstand holds rest then 5 x the following complex: 1 Power clean from Pocket + 1 Power Clean From Hang + 1 Power Clean From Floor + 2 Split Jerks rest then amrap in 10 min 100 squats 100 kettle swings READ MORE
emom for 20 min 2 snatches (pause below the knee and then again above the knee) rest then amrap in 10 min 50 double unders 30 thrusters 95/65 READ MORE
teams of 3 complete the following for time: 200 kettle swings 1 swings other 2 hold a sqaut 150 HR push ups 200 sit ups 1 does sits ups other hold plank on the elbows 200m fireman carry one person must be carried at all times team must stay together 50... READ MORE
max set of pull ups rest then max set of strict pull ups rest then 21-15-9 with a 400m run between each round. Toes to Bar Hang Power Clean 135/95 *time cap 20:00* READ MORE
15 min work up slowly to a 1 RM for the back squat rest then amrap in 8 min of: 8 man-makers 35/25 DB’s 22 kettle swings 24k/16 12 overhead kb waiters lunge steps 24k/6 READ MORE