6 x 3 press rest then complete the following chipper for time: 1000 m row 40 kettle swings 40 box step ups 24″/20 40 hang power cleans 95/65 30 kettle swings 30 box step ups 30 hang power cleans READ MORE
15 min work on the snatch (any variation) rest then amrap in 10 30 burpees 30 power snatches 75/55 30 pull ups 30 power snatches 135/95 30 burpees 30 power snatches 165/110 max chest to bar pull ups with any remaining time READ MORE
3 x 10 strict pull ups 3 x 10 supine ring pull ups rest then amrap in 13 min of 30 double unders 5 strict handstand push ups 3 power cleans (you chose the weight)* 1 thruster (you chose the weight)* *1 bar should be heavy READ MORE
work up to a heavy complex of 1 squat clean + 1 hang squat clean + 2 split jerks in 15 min rest then Complete for time with a buy in of 2001 m row 4 rounds of: 9 man makers 35lbDBs /25 11 one arm* KB waiters lunge steps 24k/16 *rounds 1&3 right arm only rds 2&4 left arm... READ MORE
10 min work on your Goat (what you suck at) rest then hyper reverse / GHD clinic then amrap in 5 min of: 2 sled push down and back 180/120 25 HR push ups rest 3 min amrap in 5 min of: 15 toes to bar 10 tire flips rest 3 min 5 min work in sets of: 10 GHD hip extensions 10 bar good... READ MORE
emom for 20 min counting up 1 snatch (should be done perfect. no misses) min 8 thru 13 the emom turns to 5 power cleans (same weight) min 14 thru 20 return to the 1 snatch again rest then amrap in 5 min of: 30 push presses* 75/55 (from the ground) 40 double unders * if you drop... READ MORE