8-5-4-3-2-1- front squat rest then amrap in 8 min 30 kettle swings 30 sit-ups rest 4 min amrap in 8 min 70 push press 75/55 70 front rack lunge steps 75/55 READ MORE
5 x 10 power cleans (The focus is good form during a fast unbroken set. Start with a mod weight.) rest then amrap in 12 min with a buy-in 1000m row 150m run 20 lateral jumps 20″ READ MORE
Work up to a heavy 3 rep max of the overhead squat rest then Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 1... READ MORE
12 min work on the squat clean & jerk rest then with a 15 min running clock: amrap in 9 in of 15 toes to bar 10 deadlifts 115/75 5 power snatches 115/75 then from min 9 to 15 find a 1 RM for the clean & jerk READ MORE
12 min work alternate every min between handstand walk / handstand ring work ie dips / muscle ups / muscle up progressions rest then 4 rounds for time of: 6 full snatches 135/95 50 double unders READ MORE
4 x 8 press 3 x 2 push jerk rest then amrap in 10 min 1000m row 400m run 30 hang power cleans 155/105 30 sumo deadlift high pulls 75/55 max rope climbs with remaining time READ MORE