2 x row 500 m for time rest long enough to recover between rows rest then 3 x 5 over head squats 3 x 5 unbroken sets of power snatches rest then 2 x row 500 m for time rest long enough to recover between rows READ MORE
5 x 5 weighted or strict pull up rest then couch stretch 2min each side rest then amrap in 12 min of 200 m run 12 box jumps* *start with 24/20 after each round the guys will add 45lb bumper plate and girls will add a 35lb READ MORE
Teams of “3” 3 rounds of 2 min at each of 6 stations Double unders.. every 10 = 1pt toes to bar 40 m sprint KB sdhpl push press 95/65 rest fight gone bad style…………only one can work at a time….total points is your score READ MORE
Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups* 50 wall-ball shots 100 double-unders scale the muscle ups as you see fit ie if you did the long emom on thursday you can sub out some pull ups with a heavy bent over row or supine ring rows. READ MORE
12 Min work on the split jerk this is not for a max or for reps use this time to fine tune your split jerk and land some nice ones between 70%-75% of your max rest then Chelsea Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind... READ MORE